Pelvic floor

Pelvic floor daily

Ten long holds and ten quick squeezes, guided by the timer — do it three times a day.

5min
Beginner Low impact No equipment
A rolled teal exercise mat beside two lilac foam yoga blocks on a white background
Photo: Public domain, CC0

Based on the NHS method: long squeezes held for up to 10 seconds, then short squeezes released straight away. Sit, stand or lie — whatever is comfortable. Keep breathing, and don't pull your tummy in.

Press Start and follow the prompts. Use the long-hold steps to squeeze and the rest steps to fully relax.

The plan

Warm-up 30 sec

  • Settle in: sit tall, relax your tummy, thighs and buttocks, breathe normally30 sec

Main set Work through in order

ExerciseDoRest after
Pelvic floor squeezes: long holds
Squeeze, lift and hold — up to 10 seconds (shorter is fine to start)		 10 × 10 sec 5 sec
Pelvic floor squeezes: quick flicks
Squeeze and release, relaxing fully between each		 10 quick squeezes —

Cool-down 20 sec

  • Relax completely and breathe20 sec

Watch

1. Pelvic Floor Exercises (English) — NHS London on YouTube. The video loads from YouTube when you press play. Watch on YouTube
NHS pelvic floor adviceSqueezy app (reminders)

This workout is part of: 4-week low-impact start.

Sources

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