Pelvic Floor Exercises

Option 1: Getting Started

Focus: early postnatal

• Start with diaphragmatic breathing to fully relax the pelvic floor. Breathe into tummy and imagine the pelvic floor is melting down. Do this for 1 min.
• Slow Holds: 10 reps – hold for 3 seconds, rest 5-7 seconds
• Quick Squeezes: 10 reps – 1-2 second each

Option 2: Building Strength

Focus: 6+ weeks postpartum or regular practice in pregnancy

• Slow Holds: 10 reps – hold for 10 seconds, rest 5-10 seconds
• Quick Squeezes: 10 reps – 1 second each. 3 sets.

Option 3: Feeling Stronger

Focus: Users who’ve been consistent or cleared by a physio

• Slow Holds: 10 reps – hold for 12 seconds, rest 5 seconds
• Quick Squeezes: 30 reps – 0.5 second each.
• Submax: lift up halfway and hold for 30 secs. 2 reps.