It is not always easy to locate your pelvic floor muscles.
Exercising them should not show at all ‘on the outside’. It is important that you should not pull in your tummy, tighten your buttocks excessively, or hold your breath. Either sit comfortably upright with your feet touching the floor, legs slightly apart, or lie down with your knees bent and feet on the bed.
Tighten and pull up the muscles around your anus and vagina. This squeezes the muscle upwards and inwards. Imagine that you are trying to stop yourself from passing wind, and at the same time stopping your flow of urine mid-stream. Your pelvic floor muscles need to have endurance so tighten your pelvic floor muscles hold tight for ten seconds, rest then repeat the exercise, up to ten times.
It is also important that your pelvic floor muscles are able to react quickly when you cough, sneeze or laugh so tighten your pelvic floor muscles as before, as quickly as you can, hold the contraction for one second before relaxing. Repeat this exercise up to ten times.
Repeat both of these exercises four times per day for six months, then once a day for the rest of your life. This will enable your pelvic floor to get stronger. It is easy to forget to do all your pelvic floor exercises so try and think of ‘triggers’ throughout the day to remind you, for example, watching your favourite television programme, boiling the kettle or use an alarm reminder on your phone. When you are confident that you are doing your exercises correctly you will be able to do them whilst walking, standing, lying or sitting.