The Importance of Pelvic Floor Exercises

The pelvic floor muscles are a network supporting the bladder, uterus and bowel. Strong pelvic floor muscles play a key role in preventing urinary incontinence, pelvic organ prolapse and sexual dysfunction.

Why It Matters

Pregnancy, childbirth, ageing and menopause can weaken the pelvic floor. Weakened muscles can cause leakage during coughing, sneezing or lifting (stress incontinence).

Kegel Exercises

The most common pelvic floor exercise is the Kegel exercise — contracting and relaxing the pelvic floor as if holding urine:

• Hold the contraction for 5 seconds, then relax for 5 seconds.
• Do 10 repetitions per set, 3 sets a day.
• Engage only the pelvic floor — not the abdominal, hip or leg muscles.

When to Seek Expert Support

If symptoms persist despite exercise, or you're unsure you're engaging the right muscles, professional support helps. Biofeedback and physiotherapy may also be recommended.

Regular pelvic floor exercises can be both preventive and therapeutic.