

#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!
Join the movement!
For even more information on taking care of your Pelvic Floor visit the
Pelvic Floor First website of the
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?
The basics
The basics
The basics