Try the Guided Kegel Timer
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Pelvic floor exercises, often called Kegel exercises, support core stability, bladder control, and overall pelvic health. These exercises are presented in an educational, wellness-focused format suitable for all genders. Start with beginner exercises and progress gradually as your strength improves.
Finding the right muscles: Imagine you are trying to stop the flow of urine mid-stream. The muscles you squeeze are your pelvic floor. You can also imagine lifting a small object with your pelvic floor.
What NOT to do: Do not squeeze your stomach, buttocks, or thighs. Do not hold your breath. If you are using surrounding muscles, the exercise is not effective.
How often: Physiotherapists recommend 3 sets of 10–15 reps daily. Start with the Beginner exercises and use our guided timer to follow along.
If you experience pain or have concerns, consult a pelvic health physiotherapist before starting.
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Gradually increases contraction intensity in stages.
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Integrates pelvic floor with core stability.
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Performs contractions in multiple body positions.
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Alternates contraction rhythms for coordination.
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Longer contractions for stamina development.
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Performs Kegel exercises in a loaded wall sit position. Trains the pelvic floor under muscular demand — building functional strength.
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A coordination challenge combining pelvic floor contraction with arm movement. Trains the pelvic floor to maintain stability while other body parts are moving.
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A gentle reactivation sequence specifically designed for postpartum recovery. Safe to begin (with medical clearance) from 6 weeks after vaginal birth or 8–10 weeks after caesarean.
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A layered, graduated contraction technique that builds strength through progressive levels of engagement — like rising floors in a lift.
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Extended duration contractions that build the slow-twitch muscle endurance needed for postural support and day-long pelvic floor function.
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A rhythmic pattern combining different contraction speeds and durations. Trains the pelvic floor to respond to varied demands — the way real life requires.
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Integrates pelvic floor engagement with deep core activation. Trains the pelvic floor, transverse abdominis, and diaphragm as the coordinated system they actually are.
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Combines the pelvic floor contraction with a glute bridge. A functional exercise that trains the pelvic floor in coordination with the hips and glutes.
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Maintains contraction during gentle movement.
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Structured interval training for stamina.
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Gradually increases to maximum contraction then releases slowly.
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A complete pelvic floor reset combining maximum contraction, partial holds, and deep release. The capstone exercise of a full pelvic floor programme.
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Integration of pelvic floor activation during cardiovascular exercise — the real test of functional pelvic floor strength and the key to preventing exercise-induced leakage.
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Deliberate pelvic floor lengthening and bulging — the opposite of a standard Kegel. Essential for people with hypertonic (overtight) pelvic floors.
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Adds resistance training context to Kegel exercises — performing pelvic floor contractions while holding weights. Trains the pelvic floor to manage pressure from heavy loads.
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Combines pelvic floor engagement with squatting — the most functional exercise pattern for daily life and sport. Trains the pelvic floor to manage increased intra-abdominal pressure.
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