Pelvic Floor Basic
Pelvic Floor
Imagine holding back urine and wind: gently lift around the urethra and anus for 3 seconds, then relax for 5 seconds.
- Time
- 5 min
- Difficulty
- Beginner
- Target
- 1 set × 10 reps · 3s hold / 5s rest
Method
- Lie on your back with knees bent as shown, or choose a comfortable seated or standing position.
- Imagine holding back urine and wind: gently squeeze around the urethra and anus and lift inward. Do not practise while urinating.
- Keep your belly, buttocks and thighs relaxed, hips down, and breathe normally during the 3-second hold.
- Release completely for 5 seconds. Repeat 10 times for one set; stop after one set at first.
- On a later day, progress to a 5-second hold or a second set only if comfortable.
- Stop before pain, discomfort or fatigue builds.
Tips
- Do not squeeze your buttocks or thighs as the main movement.
- Keep breathing; avoid bracing your whole abdomen.
- Gently lift inward and upward.
- Keep the same gentle effort for all 3 seconds.
- Relax fully during each 5-second rest.
Caution
Stop and seek medical advice if you develop pelvic pain or urinary discomfort.
About the record
Tracked as a general pelvic floor exercise.
What to do next
Compare the idea with your own day-to-day records.
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