#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
For even more information on taking care of your Pelvic Floor visit the
Pelvic Floor First website of the
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
