Pelvic Floor Exercises (Kegels): How to Do Them Right for Bladder Control, After Birth and as You Age

Your pelvic floor is a sling of muscles that supports your bladder, bowel and, in women, the womb. Pregnancy, childbirth, menopause, prostate surgery, constipation and ageing can weaken it, leading to leaks.

Imagine laughing, sneezing or jumping with your children without worrying about leaking. A few minutes of pelvic floor exercises a day helps many women and men get there.

How to find the right muscles

Imagine you are trying to stop yourself passing wind and stop the flow of urine at the same time. The squeeze and lift you feel is your pelvic floor. Do not hold your breath or tighten your buttocks, thighs or stomach.

A simple daily routine

1. Slow squeezes: squeeze and lift, hold for up to 10 seconds, then relax fully. Repeat up to 10 times.
2. Fast squeezes: squeeze and lift quickly, then relax. Repeat up to 10 times.
3. Do this three times a day. You can do them sitting, standing or lying down.

It usually takes about 3 months of regular practice to notice a difference. Keep going afterwards to maintain the benefit.

The “knack”

Squeeze your pelvic floor just before you cough, sneeze or lift something heavy. This simple habit can reduce leaks quickly.

Who benefits

• Women during and after pregnancy
• Women around and after menopause
• Men after prostate surgery
• Anyone with stress incontinence or urgency

“But leaking is just a normal part of having children or getting older.”

It is common, but it is not something you have to accept. Pelvic floor muscle training is a first-line treatment recommended by guidelines and helps many people within a few months.

Related: Sex after giving birth

Sources: NICE guideline NG123, Urinary incontinence and pelvic organ prolapse in women; NHS pelvic floor exercises guidance.