Pelvic Floor Exercises for Mums: A Daily NHS Routine

You sneeze in the supermarket queue and feel that little leak. Or you jump on the trampoline with your kids and quietly decide never to do that again. Lots of mums put up with this for years, thinking it is just part of having children. It is common, but it is not something you have to accept. Pelvic floor exercises for mums are one of the simplest, cheapest and most effective things you can do for your body, whether you are pregnant, newly postnatal or your youngest is starting secondary school. Here is a plain guide, based on NHS advice, with a daily routine you can do while the kettle boils.

I am a personal trainer, not a physio. If you have symptoms, the best person to see is your GP or a pelvic health physiotherapist.

What is the pelvic floor?

Your pelvic floor is a hammock of muscles at the base of your pelvis. It supports your bladder, bowel and womb, helps you control when you wee and pass wind, and works with your deep tummy muscles and breathing. Pregnancy, birth, constipation, heavy lifting, coughing and the hormonal changes around menopause can all weaken it.

Signs your pelvic floor might need some help include:

• Leaking when you cough, sneeze, laugh, run or jump
• Rushing to the loo and not always making it
• Difficulty controlling wind
• A feeling of heaviness or dragging in your vagina, which can be a sign of prolapse and should be checked by your GP

How to find the right muscles

1. Sit comfortably with your knees slightly apart.
2. Imagine you are trying to stop yourself passing wind and stop the flow of wee at the same time.
3. Squeeze and lift those muscles up and inwards.
4. Keep breathing. Do not hold your breath, clench your bum or squeeze your thighs together.
5. Let go fully and feel the muscles relax.

Do not practise by actually stopping your wee mid-flow on a regular basis. It is fine to use the idea to find the muscles, but not as an exercise.

Pelvic floor exercises for mums: the daily routine

NHS guidance includes two types of squeeze: slow holds for endurance and quick squeezes for those sudden moments like a sneeze. The maternity team at Surrey and Sussex Healthcare NHS Trust suggests starting with quick squeezes, then building up slow holds towards about 10 seconds, and doing three sets a day.

Slow holds

• Squeeze and lift, then hold for as long as you can, up to 10 seconds.
• Relax fully for the same length of time.
• Repeat up to 10 times.
• If you can only hold for 2 or 3 seconds at first, that is fine. Build up slowly.

Quick squeezes

• Squeeze and lift quickly, then let go straight away.
• Repeat up to 10 times.

How often

Aim for three sets a day. Link them to things you already do so you remember:

• Morning: while the kettle boils
• Afternoon: during the school pick-up wait or a feed
• Evening: while brushing your teeth

The NHS also has a free app called Squeezy that sends reminders, which a lot of mums find useful.

Use it in real life: “the knack”

Once you can feel the squeeze, start using it before anything that puts pressure on your pelvic floor: squeeze before you cough, sneeze, lift a child, pick up a car seat or stand up from the floor. The NHS lists this kind of habit among its 10 ways to stop leaks.

How long until it works?

Be patient. The NHS page on treatment for urinary incontinence explains that pelvic floor muscle training is usually recommended for at least three months. Many women notice improvement before then, but consistency over weeks is what counts.

At every stage of motherhood

During pregnancy

You can start pelvic floor exercises in pregnancy. They may help reduce leaks in late pregnancy and after birth. Tell your midwife if you have any symptoms.

After birth

Gentle pelvic floor squeezes can usually start soon after birth, once it is comfortable, including after a caesarean. If you have a catheter or stitches, wait until your midwife says it is okay. Have your postnatal check with your GP, usually around 6 to 8 weeks after birth, before returning to general exercise. The NHS page on your 6-week postnatal check explains what happens. If you had a C-section, see my guide to exercise after a C-section.

Years later

It is never too late. Plenty of women first notice symptoms in their 40s or around menopause. The same exercises apply.

When to see a GP or physio

Speak to your GP if you have any leaking, urgency, a heavy or dragging feeling, pain, or if you are not sure you are doing the exercises correctly. Your GP can refer you to a pelvic health physiotherapist, who can check your technique and give you a tailored programme. In some areas you may also be able to self-refer. If you are worried about prolapse, read my post on exercise with a prolapse and speak to your GP first.

Where a bootcamp class fits

Pelvic floor exercises are something you do daily at home. A class is where you put them into action, with squats, lifts and carries. In my classes I never expect mums to jump if they are not ready. Every move has a low-impact option, and nobody will notice if you skip the star jumps. My post on pelvic floor health and exercise classes explains how I adapt sessions, and my guide to leaking when exercising covers what to do if it happens mid-workout.

FAQs

How many pelvic floor exercises should I do a day?

NHS guidance typically suggests three sets a day, each with up to 10 slow holds and up to 10 quick squeezes. Start with what you can manage and build up.

Can I do pelvic floor exercises lying down?

Yes. Many people find it easier to start lying down, then progress to sitting and standing as the muscles get stronger.

Is leaking when exercising normal after having children?

It is common, but it is not something you need to put up with. Pelvic floor training and support from a physio can help a lot. Speak to your GP.

Can you overdo pelvic floor exercises?

Some women have a pelvic floor that is too tight rather than weak, which can cause pain. If you have pelvic pain or pain during sex, see your GP or a pelvic health physio before doing lots of squeezes.

Book your first class

If you want to get stronger in a class where low impact is always an option, come along. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, for every fitness level. Book your £15 class here or call or WhatsApp me on 07301 512215 if you would like to chat about it first. If you would rather work on strength one-to-one in a private setting, see my private personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.