First floor?

We should all exercise our pelvic floor muscles once a day, though a few shorter sessions might be easier to begin with. Start by sitting or lying down, eventually working up to standing. The pelvic floor muscles are tricky to isolate (or switch on) so if in doubt please see a pelvic floor physiotherapist or continence nurse.

1

Tighten the pelvic muscles as if you’re “holding on” and draw them up inside. Don’t push down, hold your breath or squeeze your bottom or legs. Count slowly to three. Let your muscles go completely and count to six. Repeat up to 10 times.

2

Once you’re comfortable with these, try tightening for a count of six to eight. Then try some shorter, harder squeezes, working up to 20 in a row.

3

Eventually you can try to weave these into your day when standing in queues, sitting at a desk, or whenever you can take a moment to focus.