Posted by John Jacob
· Updated
Oct 3, 2026
Please note: this article is general information only and is not medical advice. Speak with your GP, a pelvic health physiotherapist or a nurse continence specialist about your own situation.
The short answer: Pelvic floor exercises are simple squeeze, hold and relax movements that strengthen the muscles supporting your bladder and bowel. Yes, they can help with incontinence. They have the strongest evidence for stress incontinence in women (leaks when you cough, sneeze, laugh or lift), and they also play a role for many men after prostate surgery and for people with urge or mixed incontinence. Results usually build over weeks to months, and getting the technique right makes a big difference.
What is the pelvic floor?
Your pelvic floor is a group of muscles and tissues that sits like a hammock at the base of your pelvis. It runs from the pubic bone at the front to the tailbone at the back, and across to the sitting bones. Everyone has one, whatever their age or gender.
These muscles wrap around the urethra (the tube you wee through) and the back passage. When they work well, they:
• help you hold on until you reach the toilet, and let go when you are ready
• support the bladder, bowel and, in women, the uterus
• work with your tummy and back muscles to support posture and movement
• play a part in sexual sensation and function
Like any muscle, the pelvic floor can become weaker or less coordinated over time. Common reasons include pregnancy and childbirth, prostate surgery, ongoing constipation and straining, a long-term cough, heavy lifting and getting older. When that happens, small leaks can start to appear.
What are pelvic floor exercises?
Pelvic floor exercises, also called pelvic floor muscle training (PFMT) or Kegel exercises, are a way of training these muscles to get stronger and work better. You tighten and lift the muscles, hold for a few seconds, then fully let go.
There are two main types:
• Slow holds build strength and endurance, so the muscles can support you through the day.
• Quick squeezes train the muscles to react fast, which helps when you cough, sneeze or stand up suddenly.
The exercises are invisible to anyone around you. You can do them sitting, lying down or standing, at home, at work or in the car.
Do pelvic floor exercises help with incontinence?
Yes. For many people they are one of the most effective first steps, and they are widely recommended as a first-line treatment before medicines or surgery are considered.
The strongest evidence comes from a 2018 Cochrane review, which pooled results from clinical trials of women with incontinence. It found:
• Women with stress incontinence who did pelvic floor training were about eight times more likely to report being cured than women who did no training (56% compared with 6%).
• They were about six times more likely to report being cured or improved (74% compared with 11%).
• Women who trained also reported better quality of life and were more satisfied with their treatment.
The reviewers concluded that pelvic floor training could be included in first-line care for women with urinary incontinence. Evidence for urge and mixed incontinence is smaller, but there are reports of fewer leaks and better quality of life in these groups too.
Why do they work?
Stronger, better-timed pelvic floor muscles give more support to the bladder neck and urethra. That means the muscles can close off the urethra more firmly when pressure suddenly rises in your tummy, such as during a sneeze. With practice, you can also learn to tighten them on purpose just before you cough, lift or jump.
Who can benefit from pelvic floor exercises?
Almost anyone can benefit, but what the research shows differs by situation.
|
Who |
What the research shows |
|
Women with stress incontinence |
Strongest evidence. Training greatly increases the chance of cure or improvement (Cochrane, 2018). |
|
Women with urge or mixed incontinence |
Smaller evidence base, with reports of fewer leaks and better quality of life. Often combined with bladder training. |
|
Pregnant women without leaks |
Starting a structured program early in pregnancy probably lowers the risk of leaks in late pregnancy by about 62% (Cochrane, 2020). |
|
Men having prostate surgery |
Men who started exercises before surgery had a 36% lower chance of leaks three months after surgery than those who started afterwards (Continence Health Australia). |
|
Older adults |
Pelvic floor muscles, like other muscles, can be trained at any age. |
A note for men
Pelvic floor exercises are not just for women. Continence Health Australia notes that a strong pelvic floor plays a key role in recovery after prostate surgery. If you have had prostate or other urological surgery, wait until your surgeon has checked your healing before you start.
How to do pelvic floor exercises: step by step
This is a general routine based on guidance from Continence Health Australia. A health professional can tailor it to you.
1. Get comfortable. Sit, lie or stand. Relax your shoulders, tummy, bottom and thighs, and keep breathing normally.
2. Find the right muscles. Imagine you are trying to stop yourself passing wind and stop the flow of wee at the same time. Gently squeeze and lift those muscles inward and upward, then let go.
3. Do a slow hold. Squeeze and lift, hold for 3 seconds, then relax fully. Over time, build up to holding for 5 to 8 seconds.
4. Rest between each one. Rest for about the same time you held the squeeze.
5. Repeat. Start with 3 to 5 squeezes in a set and build up to 8 to 10.
6. Add quick squeezes. Finish with a few fast squeeze and release movements, building up to 8 to 10.
7. Aim for 3 sets a day.
Tip: Link your exercises to things you already do every day, like after using the toilet, while the kettle boils or before your shower.
You can use stopping your wee midstream once or twice to help find the muscles, but don't use it as a regular exercise. Doing it often can upset your bladder's natural rhythm.
Common mistakes to avoid
Technique matters more than effort. According to Jean Hailes for Women's Health, up to 30% of women do the contraction incorrectly, bearing down instead of lifting up. Watch out for these:
• Pushing down instead of lifting up. You should feel a lift and squeeze inside, not pressure downward.
• Holding your breath. Keep breathing evenly the whole time.
• Squeezing the wrong muscles. Your bottom, thighs and upper tummy should stay relaxed.
• Forgetting to let go. Fully relaxing after each squeeze is just as important as the squeeze.
• Stopping too soon. Like any training, results fade if you stop.
How long until pelvic floor exercises work?
Many people notice a difference within a few weeks of regular practice. Bigger changes can take a few months, so consistency is key. Once things improve, keep going to maintain your strength.
If your symptoms haven't started to improve after about 3 weeks, or they get worse, Continence Health Australia recommends getting professional advice.
When to get professional help
A pelvic health physiotherapist or nurse continence specialist can check your technique and build a program that suits you. It is a good idea to get help if:
• you can't feel your pelvic floor muscles tighten or relax
• you feel pain during or after the exercises
• your symptoms aren't improving, or are getting worse
• you are pregnant, have recently given birth, or have had pelvic or prostate surgery
• leaks are affecting your sleep, work, social life or confidence
In Australia, you can call the free and confidential National Continence Helpline on 1800 33 00 66. It is staffed by nurse continence specialists who can give advice and help you find a continence service near you. You can also ask for an interpreter. Your GP is another good place to start.
Pelvic floor exercises are not right for everyone. Some people have pelvic floor muscles that are too tight rather than too weak, and strengthening exercises alone may not help them. This is one more reason a proper assessment is worthwhile.
Staying comfortable while you build strength
Pelvic floor training takes time, and that is completely normal. While you work on it, the right continence products can help you get on with your day with confidence.
Caringly was founded by frontline healthcare professionals, and our range is Australian made. It includes:
• Supreme Pull-Ons, which go on and off like regular underwear
• Supreme Slips, for people who need a fitted, all-in-one option
• Wipes, for quick freshening up at home or on the go
Our products have tested absorbency, arrive in discreet packaging, and come with a 60-Day Fit Promise. Shipping is free on orders over $49.
Frequently asked questions
What are pelvic floor exercises?
Pelvic floor exercises are squeeze, hold and relax movements that strengthen the muscles supporting your bladder and bowel. They are also called pelvic floor muscle training or Kegel exercises.
Are pelvic floor exercises good for incontinence?
Yes. They are a recommended first-line treatment for many types of urinary incontinence. A 2018 Cochrane review found women with stress incontinence who trained were about eight times more likely to report a cure than those who didn't.
Which type of incontinence do pelvic floor exercises help most?
The evidence is strongest for stress incontinence, which is leaking when you cough, sneeze, laugh or lift. They can also help with urge and mixed incontinence, often alongside bladder training.
Can men do pelvic floor exercises?
Yes. Men have pelvic floor muscles too. The exercises are commonly recommended before and after prostate surgery, once your surgeon has checked your healing.
How often should I do pelvic floor exercises?
A common goal is 3 sets a day, building up to 8 to 10 slow holds and 8 to 10 quick squeezes per set. A pelvic health physiotherapist can adjust this for you.
How long do pelvic floor exercises take to work?
Many people notice changes within a few weeks of regular practice. Bigger improvements can take a few months. Keep going once you improve to maintain the results.
Can I do pelvic floor exercises while pregnant?
Research suggests a structured program early in pregnancy can lower the risk of leaks later in pregnancy. Check with your midwife, doctor or pelvic health physiotherapist first.
Can pelvic floor exercises make things worse?
Done correctly, they are low risk for most people. If you feel pain, or your pelvic floor muscles may be too tight, stop and get an assessment from a health professional.
Disclaimer
The information in this article is general in nature and is provided for educational purposes only. It is not medical advice and is not a substitute for advice from a qualified health professional who knows your circumstances. Incontinence can have many causes, and some need medical assessment. Always speak with your GP, a pelvic health physiotherapist or a nurse continence specialist before starting a new exercise program, especially if you are pregnant, have recently given birth, have had surgery, or have pain. If you have sudden changes in bladder or bowel control, see a doctor promptly. Caringly does not diagnose or treat any medical condition.
Sources
• Dumoulin C, Cacciari LP, Hay-Smith EJC. Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database of Systematic Reviews, 2018.
• Woodley SJ et al. Pelvic floor muscle training for preventing and treating urinary and faecal incontinence in antenatal and postnatal women. Cochrane Database of Systematic Reviews, 2020.
• Continence Health Australia. Pelvic floor exercises for men.
• Continence Health Australia. Pelvic floor exercises for women.
• Continence Health Australia. Pelvic floor exercises.
• Jean Hailes for Women's Health. Urinary incontinence.
