Kegel exercises

Perhaps the most simple way of strengthening the pelvic floor is via kegel exercises. You don’t need any equipment and no one is going to be able to tell you’re doing it – so you could do this whenever you find yourself waiting for a bus or Tube. Perhaps you could aim to do a set every time you go to make a cup of tea or while brushing your teeth.

Make sure you’re comfortable, preferably standing.
Squeeze the muscles around your vagina and anus as if you’re trying to stop yourself from passing wind.
Try to hold this squeeze for a few seconds, then let go and relax. As you’re holding this position, try to breathe normally.
Repeat this 10 times. Over time, you can work up to holding each squeeze for 10 seconds.
Follow this with 10 short squeezes, each for about one second. Make sure to slowly release and relax between each squeeze.

Aim to do these exercises at least once a day and up to three times a day if you have any symptoms.

How do you know if you’re doing it correctly? “Being able to feel movement of the area around your perineum (the bit between the anus and vagina) is a good indication,” says Brockwell. “Avoid holding your breath, gripping abdominals and don’t squeeze your bottom or inner thighs. If you are aware this is happening or if you have pelvic floor dysfunction and the symptoms aren’t improving with pelvic floor exercises alone, you may benefit from seeing a pelvic health physiotherapist and getting help with your technique.”

How to strengthen your pelvic floor in 5 simple steps – and why it's so important for your overall health