Once you have mastered the art of contracting your pelvic floor muscles:
- “Squeeze and lift” for longer (up to 10 seconds)
- Repeat 10 times
- You can do the exercise lying down, sitting, or standing with your legs apart
- Link the exercise to a regular activity such as meal time or brushing your teeth. This is a good way to incorporate it into daily routine.
- Keep everything above the belly button relaxed and breathe naturally.
If you cannot feel a distinct “squeeze and lift”, seek advise and instruction from a pelvic health physiotherapist.