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Pelvic Floor Exercises (Kegels)
Pelvic floor exercises are a simple yet effective way to strengthen the muscles that support your bladder, bowel, and reproductive organs. Often referred to as Kegels, these exercises target the 'hammock' of muscles at the base of your pelvis, playing a crucial role in overall pelvic health and functional control.
Medically Reviewed By
Mr Vasu Karri, Medical Director • Updated Updated 19-01-2026
For many women in Rotherham, including those in Sheffield, Doncaster, and Barnsley, pelvic floor weakness can lead to embarrassing and restrictive symptoms like involuntary leakage. Whether you are recovering from childbirth, managing the changes of menopause, or looking to prevent future issues, strengthening these muscles is a vital part of gynaecological well-being.
At Kinvara Private Hospital, we advocate for pelvic floor exercises as a primary non-surgical intervention. Our specialist gynaecologists work alongside pelvic floor physiotherapists to provide you with the correct techniques to regain bladder control and improve your quality of life. By incorporating these exercises into your daily routine, you can effectively alleviate stress incontinence and reduce the risk of pelvic organ prolapse without the need for invasive procedures.
Am I a Candidate for Pelvic Floor Exercises?
• Mild to moderate stress urinary incontinence (leaking during coughing, sneezing, or exercise)
• Urge incontinence or overactive bladder symptoms
• Early-stage pelvic organ prolapse (feeling of heaviness or pressure)
• Are pregnant or have recently given birth (to prevent or treat incontinence)
• Are approaching or going through menopause
• Wish to prevent future pelvic floor problems
• Want to improve sexual function and core stability
Pelvic floor exercises are the first-line treatment for stress incontinence and are recommended by NICE guidelines before considering surgery. They are suitable for almost everyone and have no medical contraindications. If you are unsure whether you are doing them correctly or if they are not providing adequate relief after 3 months of consistent practice, our specialists can assess whether additional treatments (like pessaries or surgery) may be appropriate.
Why the Pelvic Floor Matters
Your pelvic floor muscles act like a supportive sling for your internal organs. When these muscles are strong, they keep the bladder and bowel closed when they should be. When they are weak, the support fails, leading to incontinence or prolapse. Strengthening these muscles through targeted 'squeezing and lifting' techniques is a proven medical strategy to restore this support network.
Several life factors can put strain on and weaken the pelvic floor: pregnancy and childbirth (the weight of pregnancy and stretching during delivery), ageing and menopause (hormonal changes leading to thinner pelvic tissues), chronic strain (persistent coughing or constipation), and obesity (constant downward pressure on the pelvic floor).
At a Glance
Exercise Duration
10-15 minutes, 3 times daily
Difficulty Level
Simple - can be done anywhere
Location
At home, work, or during daily activities
Time to Results
4-12 weeks with consistent practice
Impact on Work
None - exercises are discreet and non-disruptive
Long-term Benefits
Lifelong pelvic health with ongoing practice
Benefits of Pelvic Floor Exercises at Kinvara Private Hospital
- Significantly improved bladder and bowel control
- Reduced risk and management of pelvic organ prolapse
- Enhanced core stability and reduced lower back pain
- Improved sexual health and increased comfort during intercourse
- A non-invasive, no-cost treatment you can do anywhere
- Faster recovery after gynaecological surgery or childbirth
The Procedure
To perform pelvic floor exercises correctly, you must first identify the right muscles. Imagine you are trying to stop the flow of urine or prevent passing wind. These are your pelvic floor muscles. Once identified, you can begin targeted exercises to strengthen them.
- 1
**Finding the Muscles:** Sit or lie in a comfortable position. Imagine you are trying to stop yourself from passing wind and at the same time trying to stop the flow of urine mid-stream. The muscles you are squeezing and lifting are your pelvic floor muscles. Avoid tensing your stomach, buttocks, or thigh muscles.
- 2
**Short, Quick Squeezes:** Tighten your pelvic floor muscles quickly and strongly, then immediately release. This targets the fast-twitch muscle fibres that react quickly to sudden pressure (like a cough or sneeze). Aim for 10 quick squeezes.
- 3
**Long, Sustained Holds:** Tighten your pelvic floor muscles and hold the contraction for up to 10 seconds while breathing normally. This strengthens the slow-twitch fibres that provide ongoing support. Rest for 4 seconds between each hold. Aim for 10 long holds.
- 4
**Daily Routine (The Rule of Three):** Perform 3 sets of exercises per day - morning, afternoon, and evening. Each set should include both short squeezes (10 reps) and long holds (10 reps). Consistency is key to seeing results.
- 5
**Professional Assessment (Optional):** If you are unsure whether you are doing the exercises correctly, our pelvic floor physiotherapists can perform a physical examination to check muscle tone. We may use biofeedback or vaginal sensors to help you identify and strengthen the correct muscles.
- 6
**Progression and Maintenance:** It typically takes 8-12 weeks of daily practice to notice significant improvement. Once you achieve your goals, continue with maintenance exercises (1-2 sets daily) to preserve muscle strength and prevent symptom recurrence.
Your Progress Journey
Recovery Timeline
Weeks 1-2
Learning phase - focus on identifying the correct muscles and establishing a daily routine. You may not notice significant changes yet, but you are building the foundation for improvement. Use reminders (phone alarms or sticky notes) to help establish the habit.
Weeks 3-6
Early improvements - many women begin to notice reduced leakage during daily activities. You may find you can hold the contractions for longer and with more strength. Continue with all 3 daily sets to maintain momentum.
Weeks 7-12
Significant improvement - most women experience substantial reduction in stress incontinence, better bladder control, and increased confidence. You should be able to hold contractions for the full 10 seconds and perform exercises without fatigue.
3 Months+
Maintenance phase - continue with 1-2 sets of exercises daily to preserve your gains. Many women incorporate these exercises into their lifelong routine (like brushing teeth) to maintain optimal pelvic floor health and prevent future problems.
Key Recovery Points
- Consistency is more important than intensity - 3 sets of 10 daily is better than occasional marathon sessions
- Breathe normally during exercises - don't hold your breath
- Avoid tensing your stomach, buttocks, or thighs
- If you can't identify the muscles, book a physiotherapy assessment for guidance
- Continue exercises during pregnancy and after childbirth for faster recovery
- Results typically appear within 4-12 weeks with faithful daily practice
Risks and Safety
Pelvic floor exercises are extremely safe when performed correctly. There are virtually no risks associated with this conservative treatment. However, incorrect technique can reduce effectiveness.
Incorrect Muscle Activation
Many people accidentally tense their stomach, buttocks, or thigh muscles instead of the pelvic floor. This can lead to minimal improvement. A physiotherapist can help ensure you are targeting the correct muscles.
Over-training
Doing too many repetitions or holding contractions for too long can cause muscle fatigue and soreness, similar to overworking any muscle. Stick to the recommended 3 sets of 10 reps daily.
Breath-Holding
Holding your breath during exercises can increase intra-abdominal pressure and actually worsen pelvic floor weakness. Always breathe normally throughout the exercises.
Delayed Progress
Some women may take longer than 12 weeks to see results, especially if the pelvic floor is severely weakened or if they have existing prolapse. Professional physiotherapy guidance can accelerate progress.
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