Step‑by‑Step

1. Sit or lie down comfortably

2. Imagine stopping:

   • Passing urine AND
   • Passing wind

3. Gently lift and squeeze those muscles

4. Hold, then relax

👉 You should feel a lift inside, not tightening your stomach, thighs, or bottom

⏱ Beginner Routine

Start with:

• Hold for 3–5 seconds
• Relax for 5 seconds

Repeat:

• 8–10 times

Then add quick squeezes:

• Tighten → release quickly
• Repeat 5–10 times

👉 Try to do this 2–3 times a day

⚠️ Important Tips

• Don’t hold your breath
• Don’t tighten your stomach or legs
• Don’t stop mid‑urination as a habit

👉 Focus on gentle, controlled movement

🤱 After Birth (Important)

You can usually start pelvic floor exercises: 👉 Soon after birth (if comfortable)

But:

• Go gently
• Build gradually
• Stop if there is pain

👉 Especially important after vaginal birth or C‑section

💛 What Improvement Looks Like

You may notice:

• Better bladder control
• Increased strength
• More confidence in movement

👉 Progress takes time — consistency matters more than intensity