By carrying out a regular exercise program you can restore optimal pelvic floor contractility. Remember as we explained in New Approach, you should only focus on strengthening after you have learnt how to achieve a maximum release of the pelvic floor.


Are not a quick fix
Are the same for men and women
Should initially be performed lying down
Once mastered, can be progressed to a sitting or standing position

– This progression to standing exercises is a good thing and fits more  easily with the activities of daily living
– Note you should only progress to standing when any bad habits are gone and you feel you have mastered the exercises
– Later, the more you practice in standing the better

Find time and space to concentrate when you are doing the exercises
Focus and concentrate over time to feel the release

– It is a long way from the brain to the pelvic floor and the pelvic floor muscles are deep in the pelvis – connecting requires concentration


1. Releasing

FIRST: Learn each part separately


ONCE MASTERED:  do the full

Sniff + Flop + Drop

If weakness is the main problem 5 to 10 minutes, at least once per day
If you have a pelvic pain disorder 10 minutes twice or more per day


If you have difficulty letting go tension, spend even longer than the 10 minutes
The longer you spend the better, there is no such thing as too much time on this exercise

2. Balance & Strengthening

Each in sets of 10
Once per day after the release exercise
Then two other times in the day as well, in lying or sitting or standing.


You may not feel as much in the upright positions but it is better to do additional exercises on the go; lying down is not always possible in a busy day.


Once you have achieved the release, the progression of pelvic floor muscle training is through:
Maintaining this ability to release
Balance with the rest of the core muscles
Training endurance of the deep pelvic floor and core muscles
Training pelvic floor muscle strength
You are working on endurance of the muscles going from one pelvic floor strengthening combination to the next
By bringing in the abdomen, this will help with endurance
When you include breathing, this increases the time that you can hold

By the last combination you are holding for 10 seconds
You should do this 10 times
If you take a rest and do another 10 reps this is working even more on endurance

If you do this three times per day you will certainly be training your muscles
If you change your position from lying to sitting to standing, this is further training the muscles

The harder you squeeze the more muscle fiber you will develop and the better the bulk of the muscle

It is important not to squeeze anything else but the muscle groups you are working on i.e. no bracing

Try squeezing in to the end of range and then reinforcing 5 times into the end of range, you should feel each squeeze, then Sniff, Flop & Drop to let go

Repeat this 5 times, 3 times per day

Try using vaginal exercise cones, but DON’T revert back to bracing to hold the cone in. Use the techniques you have learnt


If you cannot feel your pelvic floor muscles even with your best efforts performing these exercises you may need the help of a physiotherapist. Please see our list of physiotherapists who perform manual therapy for pelvic floor muscle tension. Alternatively each country will have their own contact list of physiotherapists who work in the area of women’s health & continence.

See FAQs: Can I use other devices on the market to strengthen?