#IWorkOut is about looking after yourself and having fun while you do it! So start those pelvic floor exercises: squeeze, release and get involved! Follow our simple instructions, learn the moves, then do them with friends or on your own — no one will even know!
WHERE YOU
Join the movement!
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- #iworkout when I study
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- #iworkout when I skate
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- #iworkout when I’m on insta
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- #iworkout when I selfie
Once you find the right muscles you can begin to train them
Flexing your pelvic muscles starts with knowing what they are.
Imagine a tightening Mexican Wave that starts with your anus, flows into tightening and lifting your vaginal opening, then your urethra, and your lower tummy. Squeeeeeeze. Now relax.
Start with a gentle squeeze of 10 to 30 seconds (always breathing), then try 8 to 10 short squeezes, then 5 to 10 short flicks. You can do this up to 3 times a day – but no more than 90 squeezes a day.
Getting the movement right is more important than how hard you squeeze or how many you do!
When should I lift and squeeze or see a Health Professional?
UP YOUR WORKOUT GAME
Exercises to do when lying on your back
The basics
- Lie on your back, knees and hips bent, feet flat on the ground.
- Keep your shoulders and chest relaxed; breathe gently with your diaphragm.
- Aim to do each exercise 8 to 10 times.
- As you improve, you may be able to keep the tension in your pelvic floor
muscles and core throughout the 8 to 10 repetitions and only relax at the
end of the set.
Step 1
- Gently squeeze pelvic floor muscles
- Tension core
- Keep back still
- Hold for 5 seconds. Relax
Step 2
- Gently squeeze pelvic floor muscles
- Tension core
- Keep back still
- Lift one leg keeping the knee bent, lower leg
- Lift other leg. Relax.
Step 3
- Gently squeeze pelvic floor muscles
- Tension core
- Keep back still
- Lift one leg and stretch it out
- Bend the knee and lower the foot back to the ground. Relax.
Exercises to do on your hands and knees
The basics
- Your knees should be under your hips and about hip width apart.
- Your hands are under your shoulders and about shoulder width apart.
- Palms can be flat on the floor or you can make a fist so that your wrists are straight.
- Your back is straight. Your neck is in a neutral position. Eyes looking at the space between your hands. Breathe normally throughout. First do some movements to loosen your spine and pelvis.
Step 1
- Arch your back up like an angry cat
- Return to the neutral position
Step 2
- Start with your back in a neutral position
- Gently squeeze pelvic floor muscles
- Tension core
- Breathe normally
- Keep your back and hips level
- Lift one hand and reach forward
- Lift the opposite leg and stretch it back
- Lower the hand and leg back to the ground. Relax.
Try this excercise for a variation of the squat
The basics
- Squats are a functional movement that we use every day to sit down.
- Squats strengthen your knees, hips and core.
- Start with your feet flat on the ground and slightly wider than hip width apart.
- Make sure your weight is evenly spread between the heel and ball of your foot.
- Bend at the hip and knee, pushing your hips backwards. Keep your knees apart and your head over your toes.
- Don’t look down or bend your back.
Step 1
- Stand upright (hold onto a rail or back of a chair if you have balance problems).
- Gently squeeze pelvic floor muscles.
- Tension core.
- Bend your hips and knees.
- Your hips move backward and your head stays in line with your toes.
- Only squat as low as you feel comfortable.
- Straighten up again. Relax
