You've probably heard about the importance of doing your Kegel's or pelvic floor exercises but sometimes it can be hard to remember to do them.

How to do pelvic floor muscles exercises

Like any muscles, pelvic floor muscles need a regular workout to stay strong. Pelvic floor muscles need particular attention during pregnancy and post birth.

By strengthening your pelvic floor muscles through a series of simple exercises, you will be able to improve control of your bladder.

Squeeze, lift, and hold as though you are trying not to pass wind
Squeeze and lift 3 times quickly
Squeeze the pelvic floor muscles and hold for 3 seconds and slowly release for 3 seconds
Repeat 3 times
Do these 3 times a day
If you find the exercises getting easier, hold for longer and increase repetitions. It may take 6 to 12 weeks before you notice any improvement.

Remembering to do your pelvic floor exercises can sometimes be difficult. A good way to remember is to choose a trigger – such as every time you stop at a red light when driving or when you get dressed in the morning and undressed at night.