How to do it
No equipment needed - just a bit of space.
Sit, stand or lie in a comfortable position where you can concentrate. Start in whichever position is easiest and work towards doing it sitting and standing over time.
- Squeeze and lift the pelvic floor, drawing up and in as in the basic activation.
- Hold the lift steady for your target count while breathing normally.
- Keep the strength of the lift as even as you can from start to finish.
- Fully release, then rest for about the same length of time as the hold before the next one.
Form cues
- The hold stays fairly steady - holding 5 seconds well beats holding 10 seconds fading.
- You keep breathing throughout; the hold does not rely on a held breath.
- You feel a full release at the end of each rep.
Common mistakes
- Letting the lift slowly slide away while you count.
- Adding buttock, thigh or tummy squeeze as the muscle tires.
- Pushing the hold time up faster than the muscle can manage.
Safety: Stop and message your physio if you notice new pelvic pain, a dragging or heavy feeling, or any bleeding.