The easiest way to squeeze in your pelvic floor exercises.

Image: iStock.

Pelvic floor exercises are usually associated with pregnancy and, well, post-pregnancy, but it isn’t just during this period that you should focus on keeping this area strong.

Considering your pelvic floor muscles support and give us control over our bowel, bladder and uterus, it’s probably something worth doing, right?

According to KFit Ambassador and The Jungle Body founder Tara Simich, all woman need to be doing more pelvic floor work.

“Pelvic floor training is super important to allow you to strengthen before you get pregnant, rather than freaking out afterwards, but it’s also important as you get older as these muscles gets weaker, which is what can lead to incontinence. If you exercise, you also need a strong pelvic floor,” she says.

If you feel a little self conscious about doing it, the good news is that you don’t have to announce your activity with activewear and kegels. All you need to do is sit down for five minutes a day. Yes, it’s really that simple. (Post continues after video.)


“The easiest way to do it is an ‘inward squeeze’ when you’re sitting down, whether that’s at work, on the sofa watching TV or even in the car, simply clench as if you were on a toilet, hold for a few seconds then release,” explains Simich.

The idea is to simulate the feeling of needing to go to the toilet but forcibly holding it in by squeezing the muscles tight. Making sure you’re sitting up straight, relax your thighs and bum and squeeze and lift your pelvic floor muscles as strongly and as quickly as possible. You should feel your muscles “lift” up inside of you. Hold for two to three seconds then release, rest and repeat.

Sync it with your Facebook scrolling time. Image: iStock.

You should be breathing normally and if you feel your muscles fatiguing, stop.

If you find it hard to get into the err, rhythm, Simich has a killer trick - blasting some upbeat tunes.

"For people who find it hard, I say put on music like Lady Gaga and squeeze to the beat. It sounds ridiculous but it really works!" she says.

So if you hear us loudly blasting some vintage Lady Gaga tunes - you know what's really going on.

Technique is really important, so if you have any concerns about your pelvic floor muscles, it's best to consult your doctor.

Do you do regular pelvic floor exercises?

KFit is a new fitness app that allows members to access hundreds of fitness studios, gyms and facilities, anywhere, anytime. In Melbourne, Sydney and Auckland alone, there are over 600 fitness studios, gyms and facilities to choose from, with options ranging from the more traditional - yoga, Pilates, boxing and Zumba - to the adventurous such as rock climbing and rap jumping and even laser tag and bowling.