Pelvic floor contraction

A contraction of the pelvic floor muscles, as when holding back urine. Recommended daily during and after pregnancy to prevent and treat urinary leakage. Being able to fully relax between contractions is just as important.

How to do it

1. Sit or lie comfortably. Breathe calmly.
2. Squeeze around the back passage, vagina and urethra and lift inward and upward, as if holding back wind and urine at the same time.
3. Hold 3–5 seconds without holding your breath, clenching the glutes or pushing the belly down.
4. Release fully and rest as long as you held. Feel everything relax.
5. Do 8–12 contractions. Finish with 3–5 quick squeezes if you like.

Tips

• Can't find the muscle: try stopping the flow once while urinating – but never train that way regularly.
• It should not be felt in the belly or glutes. If it gets hard, do fewer and shorter holds.
• Unsure or having problems after birth: ask for a referral to a physiotherapist.

Muscles

Primary: Transverse abdominis