Pelvic Floor Trainer
Strengthen your pelvic floor with guided exercises. Just 2–3 minutes a day can make a real difference.
Consult Your GP. Always follow the advice of your midwife or GP. Stop immediately if you feel any pain or discomfort. Wait until your postnatal check before starting if you've had a difficult birth.
Choose Your Workout
Standard Workout
Follow the visual guide below
Ready
0
Press start when you're ready
Rep 0 of 10
~3 min remaining
Well Done!
You've completed your pelvic floor workout. Many women aim for 3 short sessions a day — build up gradually.
10
Reps Completed
3:00
Total Time
1 day streak!
Keep it up — consistency is key
Why Pelvic Floor Exercises?
- Prevent leaks — strengthening these muscles helps control your bladder and bowel
- Support recovery — pregnancy and birth stretch these muscles; exercises help them recover
- Long-term benefits — reduces risk of prolapse and improves intimate wellbeing
- Based on NHS guidance — pelvic floor exercises are advised for all new mums, even after a C-section
How to Find Your Pelvic Floor
Imagine you're stopping yourself from passing wind and weeing at the same time. The muscles you squeeze are your pelvic floor. You shouldn't feel your buttocks, thighs, or tummy tighten — just the internal lift.
Tips for Success
- • Breathe normally — don't hold your breath
- • Aim for 3 sessions per day (morning, afternoon, evening)
- • Do them while feeding, brushing teeth, or waiting for the kettle
- • It takes 3–6 months to see real improvement, so stick with it!