Pelvic floor

Pelvic floor squeezes: quick flicks

Fast squeeze-and-release of the pelvic floor — trains the quick reaction you need when you cough, sneeze or jump.

Beginner Low impact No equipment
Movement diagram for Pelvic floor squeezes: quick flicks: lying on your back, knees bent
Original diagram — start and finish positions.

How to do it

  1. Get comfortable sitting, standing or lying down.
  2. Quickly squeeze your pelvic floor muscles, then let them go immediately.
  3. Relax fully between each squeeze.
  4. Repeat until your muscles feel tired, building up to 10 quick squeezes.
  5. Do them along with your long holds, at least 3 times a day.

Form tips

  • Full relaxation between squeezes matters as much as the squeeze.
  • The NHS suggests tightening your pelvic floor before and during lifting — for example picking up children or shopping.

Common mistakes

  • Holding your breath.
  • Clenching your buttocks.

Easier and harder

Make it easier

Do fewer squeezes and rest more between them.

Make it harder

Do them standing, or as you start to lift something.

Watch

Pelvic Floor Exercises — Milton Keynes University Hospital on YouTube. The video loads from YouTube when you press play. Watch on YouTube

Sources

  1. NHS: 10 ways to stop leaks — checked 3 Oct 2026
  2. NHS: Your post-pregnancy body — checked 3 Oct 2026

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