How To Do Pelvic Floor Muscle Exercises

pelvic floor muscle exercises

Pelvic floor muscle exercises can help both men and women who leak urine by making the muscles that hold urine in the bladder stronger.

Here’s how to do pelvic floor muscle exercises.

  1. Tighten the pelvic muscles that you use to prevent gas from escaping.
  2. Continue tightening the muscles going to the front of the pelvic area.
  3. Hold for 5 to 10 seconds before releasing. (If 5 seconds is too long, hold for as long as you can. Over time, try to hold longer until you reach 5 seconds.)
  4. Repeat 5 to 10 times. (If you can’t do 5 sets, start with 1 or 2. Over time, try to increase to 5.)

Also practice contracting and relaxing the pelvic floor muscles quickly for 10 seconds. (If 10 seconds is too long, start with less time.) Do this 5 to 10 times. (If you can’t make it to 5 sets, start with fewer sets.)

When to Do the Exercises

Try to do the exercises three times a day: in the morning, in the afternoon, and at night. If you can’t fit in the exercises three times each day, do as much as you can. Any amount of pelvic floor muscle exercises is better than none.

You can check to see if you are doing the pelvic floor muscle exercise correctly. When you are on the toilet, see if you can tighten the pelvic floor muscles to stop the flow of urine.


For people who have trouble doing pelvic floor muscle exercises, biofeedback may help. Biofeedback uses sensors to take information about something going on in your body and shares it with you in a way you can see, hear, or understand. For example, biofeedback can tell you when you flex your pelvic floor muscles. Since you cannot see your pelvic floor muscles, many people find that biofeedback helps them learn how to do pelvic floor muscle exercises.

From NIHSenior Health