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Pelvic Floor Exercises

Pelvic Floor Exercises for Beginners: Your First 7-Day Plan

Last updated: | Medically reviewed by Dr. Eleanor Vance, PT, DPT, WCS

Key Takeaways

  • Small, consistent sessions beat big, sporadic efforts. Aim for 6–10 minutes a day.
  • Exhale on effort, inhale on release. This protects tissues and teaches coordination.
  • Use symptom guardrails: leaks, heaviness, or pain mean you should reduce effort, change position, or rest.

Before You Start: What “Right” Feels Like

The correct contraction is a gentle, internal lift—as if you’re stopping urine and holding back gas at the same time—without squeezing your butt, inner thighs, or upper abs. On the inhale, everything softens/lengthens; on the exhale, you create a subtle lift. If this feels fuzzy, read How to Do Kegels Correctly and practice the breath from The Diaphragm Connection.

Keep the master map handy: The Ultimate Guide to Pelvic Floor Exercises.

The 7-Day Plan (6–10 minutes per day)

Day 1 — Find the Muscles (Reclined)

  • Breath primer (2–3 min): One hand on ribs, one on belly. Inhale = ribs widen, belly softens; Exhale = gentle inner lift.
  • Endurance intro (6 reps): On exhale, lift 3–4 seconds; inhale, release 8–10 seconds. Keep jaw/shoulders relaxed.
  • Down-train (1 min): Three long breaths, imagine pelvic floor widening.

Guardrails: If you feel heaviness or pain, reduce effort to 20–30% and extend release time.

Day 2 — Add Awareness (Side-Lying)

  • Position: Side-lying with pillow between knees.
  • Breath (2–3 min): Focus on back-body expansion into the floor.
  • Holds (8 reps): 4–5s lifts on exhale, 8–10s releases on inhale.
  • Quick flicks (1 set x 6): One second lift/one second release.

Tip: If flicks feel choppy, drop them and emphasize slow holds until coordination improves.

Day 3 — Sit Tall (Chair)

  • Posture: Ribs over pelvis, evenly on sitz bones, feet planted.
  • Breath (2 min).
  • Holds (8–10 reps): 5–6s lifts / 8–10s release.
  • Quick flicks (2 sets x 6–8).

Fix: If you catch yourself squeezing glutes, place hands under the butt to feel if you’re clenching—then relax and try again.

Day 4 — Stack & Relax (Release Emphasis)

  • Position: Supported child’s pose or reclined with feet elevated.
  • Long releases: 6 reps of 3–4s lift followed by 12–15s release.
  • Side-to-side breathing: Send inhale into left ribs for 3 breaths, then right ribs.
  • Optional: Gentle adductor/inner-thigh stretch with breath.

Why: Many beginners accidentally accumulate tension. Today resets resting tone.

Day 5 — Standing Skill (Short & Sweet)

  • Posture check: Soft ribs, unlocked knees, long neck.
  • Holds (6–8 reps): 5s lift / 8–10s release.
  • Sit-to-stand (5 reps): Inhale as you sit; exhale + lift to stand.
  • Quick flicks (1–2 sets x 6).

Note: If heaviness appears, return to sitting for holds, keep sit-to-stand slow and breathy.

Day 6 — Functional add-ons

  • Hinge to countertop (3 x 6): Inhale to hinge (pelvic floor lengthens), exhale + lift to stand.
  • Short carry (3 x room-length): Hold a light object, breathe and walk, no breath holds.
  • Holds (6 reps): 6s lift / 10s release to finish.

Troubleshoot: Any leaks or heaviness? Reduce reps/load and revisit Common Mistakes.

Day 7 — Review & Personalize

  • Self-check: Which position gives the best control? Which cues help most?
  • Mini test: 8s hold + 8s release x 8 reps; 2 x 8 quick flicks.
  • Plan next week: Keep two easy days (release focus), three skill days (holds + flicks), two integration days (sit-to-stand/hinge).

After Week One: Your Next 4 Weeks (At a Glance)

Weeks 2–3:

  • 10 x 8–10s holds (match release time), 2–3 x 8–10 quick flicks, add standing work twice/week.

Week 4:

  • Add squats-to-box (3 x 6), light carries, and refine The Knack for cough/sneeze moments (quick anticipatory lift on exhale).

Week 5+:

Special Paths

  • Postpartum: Begin with reclined/side-lying, gentle breath-led holds, and longer releases. See Postpartum 12-Week Plan.
  • Pregnancy: Emphasize release and breath; dial down intensity in late trimesters. See Pregnancy Exercises.
  • Prolapse: Favor gravity-reduced positions, endurance-first with long releases. See Prolapse.
  • Men: Men’s cues and goals differ slightly—review Men’s Guide.

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Frequently Asked Questions

How soon will I see results?

Awareness often improves within a week. Symptom changes typically appear in 4–6 weeks with consistent practice.

Do I need equipment?

No. A firm chair and a pillow are plenty. Devices can wait until you’ve mastered basics.

What if I can’t feel anything?

That’s common at first. Focus on breath, posture, and gentle cues. Try side-lying or reclined positions to reduce gravity.

Is this safe if I have prolapse or I’m postpartum?

Yes with modifications. Favor gravity-reduced positions and keep effort low. See our **Postpartum** and **Prolapse** guides for more.

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Medical Disclaimer: The information in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.