Pelvic Floor: Five Minutes a Day

A little leak when you laugh, cough, sneeze or jump is common, especially around menopause. Menopause, childbirth, ageing and straining can all weaken the pelvic floor: the layer of muscles that supports your bladder and bowel. The good news is that these are muscles, and muscles respond to training.

Find the right muscles

Imagine you're trying to stop yourself passing wind and stop a wee at the same time. That squeeze-and-lift is your pelvic floor. Try not to tighten your tummy, bottom or thighs, and keep breathing normally.

Slow squeezes

Squeeze and lift, hold for up to 10 seconds, then relax for 4 seconds. Repeat up to 10 times.

Quick squeezes

Squeeze and lift quickly, hold for 1 second, then let go. Repeat up to 10 times.

How often

One set of slow squeezes and one set of quick squeezes, several times a day. Start with what you can manage and build up. Linking it to something you do every day, like waiting for the kettle, makes it easier to remember.

Give it time

Keep going for a few months. Changes are gradual.

When to see your GP

If leaks are affecting your life, you often need to rush to the toilet, or you have pain or burning when you pee, see your GP. You can ask about a referral to a specialist physiotherapist.