Pelvic Floor Exercises: A Beginner's Guide for Women

Finding the right muscles (before or alongside FemiCore)

Imagine stopping the flow of urine or holding in wind. The muscles you tighten are your pelvic floor. Don't practise by actually stopping urination regularly.

A simple routine to pair with FemiCore

• Squeeze and hold for 3–5 seconds, then relax fully
• Repeat 10 times, three times a day
• Add quick squeezes and build up to 10-second holds
• Keep breathing and don't tighten your stomach or thighs

When to see a specialist instead of relying on FemiCore

A women's health physiotherapist can check your technique. Most women who practise consistently notice changes within a few months.

This article is general information, not medical advice. Talk to your doctor about your own health, especially if you take medication.