Gently lift
Draw the pelvic floor inward and upward. Keep your abdomen, thighs and buttocks relaxed.
Pelvic floor practice for women
Pelvic floor practice. At your pace.
Follow the timer as you squeeze and relax. Choose a short session or set your own timings.
YOUR SESSION3s / 5s · 0:40
Ready when you are
Ready when you are
Get comfortable and relax your shoulders.
5 repetitions0:40 total
Release early if you can no longer hold comfortably. You do not need to finish the countdown.
Stored on this device
Training history
Turning this off prevents new entries. Existing entries remain until you delete them.
Your history stays in this browser and does not sync across devices. Clearing website data or using private browsing may remove it.
Loading saved history…
Local backup
Export or import your local settings and completed-session history. No assistant answers or safety confirmation are included.
The essentials
Small movements. Full attention.
Keep breathing
Hold the muscle, not your breath. A steady, comfortable effort is enough.
Relax fully
Let the muscles soften between holds. Stop if you feel pain or cannot fully relax.
Optional information cards
Seven ways to notice movement and release
Choose any card that feels useful and skip any card that does not. These cards are general information, not a sequence, rehabilitation programme or personal dosage.
F01Optional · self-paced
Notice your breathing
Sit or lie comfortably.
Place a hand on your lower ribcage and notice the movement of your breath. Keep your pelvic floor relaxed without pushing down. Stay with your natural breathing rhythm.
Sources: IQWiG
F02Optional · self-paced
Gently close and lift
Choose a comfortable position.
Imagine gently closing and lifting the muscles around your vagina and anus. Keep breathing, then release fully.
Sources: Continence Health Australia · IQWiG
F03Optional · self-paced
Gentle pelvic floor lift
Imagine a small lift.
Gently raise your pelvic floor, then lift a little further. Keep breathing. Return to the starting point and relax fully. This is about control, not maximum effort.
Sources: Gesundheit.gv.at
F04Optional · self-paced
Breathe out as you stand
Sit on a stable chair with both feet supported.
Start breathing out, gently engage your pelvic floor and stand without straining. Relax again once you are standing, then sit down slowly.
Sources: BIÖG
F05Optional · self-paced
The Knack
Use this only for a familiar cough or sneeze.
When you feel a cough or sneeze coming, engage your pelvic floor just beforehand. Relax fully afterwards. Start by rehearsing the timing mentally; there is no need to make yourself cough.
Sources: Continence Health Australia · BIÖG
F06Optional · self-paced
Small bridge
Lie on your back with your feet on the floor.
Breathe out, engage your pelvic floor and lift your pelvis only as far as feels comfortable. Keep breathing. Lower slowly and release the tension.
Sources: AOK
F07Optional · self-paced
Gentle movement on all fours
Start on your hands and knees.
Gently round your back as you breathe out, then return to a comfortable neutral position as you breathe in. Move slowly; you do not need to deliberately squeeze your pelvic floor.
Sources: Gesundheit.gv.at
Sources checked 19 September 2026. The cards make no claim of individual clinical review or guaranteed benefit.
Understand your pelvic floor
What your pelvic floor does
Your pelvic floor is a group of muscles and connective tissue. It supports the organs in your pelvis and helps with bladder and bowel control. The often-mentioned PC muscle is one part of it.
Practice involves both contracting these muscles and fully relaxing them afterwards. LiftLetGo guides the timing, but it cannot check whether you are doing the movement correctly.
Your practice. No pressure.
No points or leaderboards. Your history simply shows when you practised. Taking a break is always okay.
Your training data is not a product.
Your settings and completed sessions stay in this browser. No account needed. We do not sell this training data or use it for advertising.
Comfort before intensity.
For general exercise guidance only. If you have pain, difficulty relaxing or emptying your bladder or bowel, have recently had surgery, or are unsure about technique, speak with a healthcare professional.