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Pelvic floor exercises

7-minute read

Key facts

  • Your pelvic floor is a group of muscles that support your bladder, uterus and bowel.
  • Everyone can benefit from doing pelvic floor exercises.
  • You can exercise your pelvic floor during pregnancy and after childbirth.
  • You can do them anytime and anywhere — sitting, standing or lying down.
  • A strong pelvic floor helps with bladder control, sexual function and recovery after birth.

What is the pelvic floor?

Your pelvic floor is a group of muscles that support your bladder, uterus and bowel. These muscles form a 'sling' that attaches to your pubic bone at the front and your tailbone at the back. Your urethra, vagina and anus pass through the pelvic floor.

A strong pelvic floor helps you maintain good bladder and bowel control. Your pelvic floor is also important for good sexual function.

The pelvic floor has an extra job during pregnancy — to support your growing baby. During labour and birth, your pelvic floor muscles need to relax and stretch to allow your baby to be born.

Illustration of the pelvic floor muscles.

Why should I do pelvic floor exercises?

Pelvic floor exercises are important at all stages of life. They help prevent bladder and bowel problems, such as incontinence and prolapse, and can also improve sexual function.

You can do pelvic floor exercises, sometimes called 'Kegel' exercises, during pregnancy, after childbirth, and throughout life to strengthen your pelvic floor muscles.

If you're experiencing any of these issues, regular pelvic floor exercises can strengthen your muscles and may improve your symptoms.

You might develop incontinence after having a baby, but by doing pelvic floor training before, during and after pregnancy, you may be able to prevent or reduce pelvic floor problems.

How do I do pelvic floor exercises?

It can be challenging to learn how to contract your pelvic floor without using surrounding muscles, but it's important to learn to do them correctly. The more you practise, the easier it will get.

Here are some tips on how to do pelvic floor exercises:

Watch this video from the Continence Health Australia for a step-by-step guide.


Some women may find it difficult to feel or voluntarily squeeze their pelvic floor muscles. See a pelvic floor physiotherapist or continence nurse for advice.

Use the Service Finder tool to help you find a physiotherapist or continence nurse near you.

When is the best time to do pelvic floor exercises?

Everyone can benefit from doing pelvic floor exercises. Like any muscle, pelvic floor muscles can become injured or weakened.

It is best to start pelvic floor exercises before pregnancy, and continue while you're pregnant. You may be able to re-start gentle pelvic floor exercises from 48 hours after birth, even if you've had perineal trauma. Check with your doctor or midwife for advice about your specific situation.

Tips on when to do pelvic floor exercises:

What are signs of a weak pelvic floor?

Signs of a weak pelvic floor can include:

What are factors that can weaken the pelvic floor?

Pelvic floor muscles can become weaker over time due to ageing. Other factors that can weaken the pelvic floor are:

Will my pelvic floor muscles recover after my baby is born?

Often, pelvic floor muscle function recovers within the first year after childbirth. You can help your recovery by getting the right advice and doing regular pelvic floor muscle exercises.

Your body needs time to recover after birthing your baby. Everyone is different, and if you've given birth to a large baby, if you pushed for a long time or had an assisted birth (for example, forceps or vacuum), you may need more time to recover.

When should I seek help?

If you have bladder or bowel problems, it's a good idea to visit your doctor for an assessment.

Your doctor can give you advice and information about pelvic floor exercises and address any medical problems, such as incontinence, which may be caused by a weak pelvic floor.

Your doctor may also refer you to a physiotherapist or continence nurse who can give you further advice.

How is pelvic floor health assessed?

Your pelvic floor health is usually assessed with a vaginal exam by a trained health professional, such as a pelvic floor physiotherapist.

They will gently insert their finger to feel your muscles through the vagina or rectum. They will check how strong, tight, or coordinated your pelvic floor muscles are by asking you to squeeze your pelvic muscles.

You will be asked for consent before a pelvic floor examination. Speak with your doctor or health professional about what to expect before the exam.

Resources and support

Visit the Continence Foundation of Australia website for more information and resources. You can also contact the National Continence Helpline for information and advice.

You can find out more about pelvic floor strength on the Jean Hailes website.

Languages other than English

Go to Continence Health Australia for information in other languages.

Information for Aboriginal and/or Torres Strait Islander peoples

Continence Health Australia has resources for Aboriginal and/or Torres Strait Islander people and a booklet on pelvic floor muscle exercises for women.

Speak to a maternal child health nurse

Call Pregnancy, Birth and Baby to speak to a maternal child health nurse on 1800 882 436 or video call. Available 7am to midnight (AET), 7 days a week.

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