Pelvic floor muscle exercise
Start by mastering these exercises while lying down on your back or sitting with your back against a wall.
Instruction by video
Instruction by illustration
Basics
Lying down on your back
- Lie down on your back with your feet shoulder-width apart and both knees bent. Relax your body.
- Keep the posture, contract your anus, urethra and vagina muscles for about five seconds. It should feel like your entire genital area is being slowly lifted upwards by the contraction.
- After holding the contraction for about five seconds, relax your body.
- Repeat steps 2 (contract) and 3 (relax) in a one-minute cycle for a total of ten times (total 10 minutes).
Sitting with your back against a wall
- Sit down on the floor with your back leaning gently against a wall. Bend both of your knees slightly. Place the palm of one hand against your lower abdomen (near your anal sphincter). Use your fingertips to locate the position of your pelvic floor muscles.
- Follow the same one-minute cycle that was used in the lying-down position for a total of ten times (total 10 minutes).
Other Positions
Feel free to try other positions according to the circumstances. Mastering the basics will allow you to perform pelvic floor muscle exercises at any time during daily life.
Sitting in a chair
- Sit all the way back in the chair with your lower back against the backrest. Relax your shoulders.
- Keep the posture, contract your anus, urethra and vagina muscles for about five seconds. It should feel like your entire genital area is being slowly lifted upwards by the contraction.
- After holding the contraction for about five seconds, relax your body.
- Repeat steps 2 (contract) and 3 (relax) in a one-minute cycle for a total of ten times (total 10 minutes).
Standing up
- With your feet about shoulder-width apart, stand next to a table which reaches to around your hips.
- Spread your hands shoulder-width apart, place them on the tabletop, and place your full bodyweight on your arms.
- Keep the posture, contract your anus, urethra and vagina muscles for about five seconds. It should feel like your entire genital area is being slowly lifted upwards by the contraction.
- After holding the contraction for about five seconds, relax your body.
- Repeat steps 3 (contract) and 4 (relax) in a one-minute cycle for a total of ten times (total 10 minutes).
