Strengthen your pelvic floor for better bladder control, recovery and pleasure. Includes a simple routine.
Pelvic floor (Kegel) exercises strengthen the muscles that support the bladder, bowel and — in women — the womb. The NHS recommends them for both men and women to help with bladder and bowel control, recovery after childbirth or surgery, and sexual function.
Finding the right muscles
Imagine you are trying to stop yourself passing wind and urine at the same time. The squeezing and lifting sensation you feel is your pelvic floor. Try not to hold your breath or tighten your stomach, buttocks or thighs.
A simple daily routine (based on NHS guidance)
- Slow squeezes: tighten the muscles, hold for a few seconds, then relax. Build up to holding for 10 seconds.
- Fast squeezes: tighten and release quickly.
- Aim for a set of slow squeezes followed by fast squeezes, around three times a day.
- Be patient — it can take a few months of regular practice to notice a difference.
Helpful tools
Weighted Kegel/Ben Wa balls can add resistance once you're comfortable with the technique. The NHS 'Squeezy' app can help you build a routine and set reminders.
If you leak urine, have pelvic pain, or aren't sure you're doing the exercises correctly, ask your GP for a referral to a specialist pelvic-health physiotherapist.
Where to get help
This article is for general information and is not a substitute for professional medical advice. Sexual health services in the UK are free and confidential on the NHS — including STI testing, contraception, and advice.
If you have symptoms, pain, bleeding, or any concerns, contact your GP or a local sexual health (GUM) clinic. You can find services and trusted information at nhs.uk.
Medical disclaimer
This content is provided for general information and education only and aligns with publicly available NHS guidance. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your GP, pharmacist or a sexual health clinic with any questions about a medical condition. In the UK, sexual health services are free and confidential — find them at nhs.uk.