Pelvic Floor Exercises 10 min

A ten-minute routine of slow and quick pelvic floor squeezes, done sitting, lying or standing with no equipment — the NHS describes finding the right muscles by imagining stopping yourself passing wind and urine at the same time.

The session at a glance

• Focus: strength
• Intensity: low
• Duration: 10 minutes
• Equipment: none

The protocol

1. Find the muscles (~2 min): imagine stopping yourself passing wind and urine at the same time; keep buttocks, thighs and breathing relaxed and do not pull your tummy in.
2. Slow squeezes (~10 reps): squeeze and lift, hold 2 seconds at first and build gradually towards 10 seconds, then fully relax; breathe normally and do not hold your breath.
3. Quick squeezes (~10 reps): tighten quickly and let go straight away.
4. Make it daily: repeat the set every day — regular practice over a few months is what the NHS describes before any difference is noticed.

Why this works

• The NHS frames this as a muscle, like any other, that strengthens with regular targeted work.
• Doing it sitting, lying or standing means it fits into a normal day without dedicated workout time.
• The slow-then-quick pairing trains both the sustained hold and the fast reflexive contraction the muscles need.

How to scale it

• Build the slow-squeeze hold gradually from 2 seconds toward 10 seconds rather than jumping straight there.
• Keep the set to a size you can do with good form every day — consistency matters more than volume here.
• Speak to a doctor or pelvic health physiotherapist if you are unsure you are using the right muscles, if you are pregnant or recently gave birth, have had pelvic surgery, or have any pain or ongoing bladder or bowel concerns.

Sources

• NHS — 10 Ways to Stop Bladder Leaks

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