தமிழ்हिन्दीతెలుగుಕನ್ನಡമലയാളംEnglish

🧘 Pelvic floor & core · இடுப்புத் தளம்

Pelvic floor & core exercises: 8 home rehab exercises with Tamil names, doses and steps

The pelvic floor is a sling of muscles that supports the bladder, bowel and, in women, the uterus. Weakness can cause leaks when coughing, sneezing, laughing or lifting, a problem many people find embarrassing to talk about but which is common and often treatable. It can follow pregnancy and childbirth, menopause, long-term constipation or prostate surgery in men. These exercises build strength, endurance and timing in the pelvic floor and link it with the deep tummy muscles. Results come with regular practice over weeks to months. Your physiotherapist, ideally one trained in pelvic health, will check your technique and set the dose.

In short: The core routine is pelvic floor slow holds (10×5–10 s) and quick flicks (1×10), three times a day, plus the knack before coughs, sneezes and lifts. Add transverse abdominis activation, heel slides with core brace, bent-knee fall-outs and a supported bridge at 2×10 to build core control. Practise regularly for about three months, and in pregnancy avoid lying flat for long after about 16 weeks.

Used for

  • Stress urinary incontinence
  • During pregnancy (antenatal)
  • After childbirth (postnatal)
  • After prostate surgery
  • Tummy muscle separation after pregnancy
  • Weak core and pelvic support

The 8 exercises on this page

  1. Pelvic floor slow holds · இடுப்புத் தள தசை மெதுவான பிடிப்பு · 10×5–10 s
  2. Pelvic floor quick flicks · இடுப்புத் தள தசை விரைவு சுருக்கம் · 1×10
  3. The knack · இருமும் முன் இடுப்புத் தள இறுக்கம் (நாக்) · 1×5
  4. Transverse abdominis activation · ஆழ் வயிற்று தசை இயக்கம் · 10×10 s
  5. Bent-knee fall-out · மடக்கிய முழங்கால் பக்கவாட்டு சாய்வு · 2×10
  6. Heel slide with core brace · வயிற்று இறுக்கத்துடன் குதிகால் சறுக்கல் · 2×10
  7. Supported bridge · ஆதரவுடன் இடுப்பு உயர்த்துதல் · 2×10
  8. Side-lying clamshell with pelvic floor lift · பக்கவாட்டில் படுத்து இடுப்புத் தள இறுக்கத்துடன் கிளாம்ஷெல் · 2×10

How to perform each exercise

Dose shown is a common starting point; your physiotherapist sets yours. Inside Physio Clinic Software these exercises go to patients on WhatsApp with a daily check-in in Tamil, Hindi, Telugu, Kannada, Malayalam, English. There are no recorded videos yet; clinics can link their own video to any exercise. Exercises are for use under a physiotherapist's guidance.

Exercise 1 · Sitting

Pelvic floor slow holds · இடுப்புத் தள தசை மெதுவான பிடிப்பு

10×5–10 s6 languages

Builds endurance in the pelvic floor muscles that support the bladder, bowel and uterus. Regular practice is a first-line approach for stress urinary incontinence in women, during and after pregnancy, and for men after prostate surgery. Quality matters more than the number of squeezes.

How to perform it

  1. Sit comfortably with the thighs relaxed and feet flat.
  2. Squeeze and lift the muscles around the back and front passages, as if holding in wind and urine.
  3. Hold for 5 seconds at first, building up to 10 seconds, while breathing normally.
  4. Relax fully for the same length of time before the next squeeze.
Take care

Do not routinely practise by stopping your urine flow mid-stream, as this can disturb normal bladder emptying.

Exercise 2 · Sitting

Pelvic floor quick flicks · இடுப்புத் தள தசை விரைவு சுருக்கம்

1×106 languages

Fast, strong squeezes train the pelvic floor to react quickly, which is what stops leaks when you cough, sneeze, laugh or lift. They are usually done straight after the slow holds, and practising them in sitting and standing carries the skill into daily life.

How to perform it

  1. Sit or lie comfortably with the tummy and buttocks relaxed.
  2. Squeeze and lift the pelvic floor quickly and strongly.
  3. Let go fully straight away.
  4. Repeat 10 times, resting a second between each.
Take care

Keep breathing and do not squeeze the buttocks or thighs instead; if you are unsure you are using the right muscles, see a pelvic health physio.

Exercise 3 · Standing

The knack · இருமும் முன் இடுப்புத் தள இறுக்கம் (நாக்)

1×56 languages

The knack means squeezing the pelvic floor just before and during a cough, sneeze or lift. Practising it on purpose helps it become a habit, so the muscles support the bladder at the moments when leaks are most likely. It takes only seconds.

How to perform it

  1. Stand comfortably with feet hip-width apart.
  2. Squeeze and lift the pelvic floor.
  3. Keep holding the squeeze while you give a small cough.
  4. Relax afterwards and repeat, then use the knack before real coughs, sneezes and lifts.
Take care

If you still leak when coughing after several weeks of regular practice, see a pelvic health physio or doctor.

Exercise 4 · Lying

Transverse abdominis activation · ஆழ் வயிற்று தசை இயக்கம்

10×10 s6 languages

Gently drawing in the lower tummy switches on the deepest abdominal muscle, which works with the pelvic floor to support the spine and pelvis. It is a common starting point for core recovery after childbirth and for back and pelvic pain.

How to perform it

  1. Lie on your back with knees bent and feet flat, or on your side if pregnant.
  2. Breathe in, then as you breathe out, gently draw the lower tummy in towards the spine.
  3. Hold for 10 seconds while breathing normally, without moving the back.
  4. Relax fully and repeat.
Take care

Use gentle effort only; after about 16 weeks of pregnancy avoid lying flat on your back for long and do this on your side or sitting instead.

Exercise 5 · Lying

Bent-knee fall-out · மடக்கிய முழங்கால் பக்கவாட்டு சாய்வு

2×106 languages

Letting one bent knee lower slowly out to the side while the pelvis stays still trains the deep core to control the pelvis. It is a gentle early exercise after childbirth and a common part of pelvic floor and core programmes.

How to perform it

  1. Lie on your back with knees bent, feet flat and a gentle tummy brace.
  2. Slowly let one knee fall out to the side.
  3. Keep the pelvis level and the other knee still.
  4. Bring the knee back to the middle and repeat on the other side.
Take care

Stop if you feel pelvic or groin pain; in later pregnancy, do this with the head and shoulders well propped up rather than lying flat.

Exercise 6 · Lying

Heel slide with core brace · வயிற்று இறுக்கத்துடன் குதிகால் சறுக்கல்

2×106 languages

Sliding one heel along the bed while keeping the deep tummy muscles gently engaged builds core control while the leg moves. It is a safe progression after transverse abdominis activation and is often used in postnatal recovery. Move slowly and keep breathing.

How to perform it

  1. Lie on your back with knees bent and feet flat.
  2. Gently draw in the lower tummy and lift the pelvic floor.
  3. Slowly slide one heel away until the leg is nearly straight, keeping the back still.
  4. Slide it back and repeat with the other leg.
Take care

If the tummy bulges or domes along the middle, make the movement smaller and ask your physio to check for tummy muscle separation.

Exercise 7 · Lying

Supported bridge · ஆதரவுடன் இடுப்பு உயர்த்துதல்

2×106 languages

A gentle bridge combined with a pelvic floor squeeze strengthens the buttocks, back and pelvic floor together. Doing it with a pillow under the head and only a small lift keeps it comfortable for postnatal recovery, and after prostate surgery once your doctor allows.

How to perform it

  1. Lie on your back with knees bent, feet flat and a pillow under the head.
  2. Breathe out, lift the pelvic floor and gently draw in the lower tummy.
  3. Lift the hips a little off the bed, keeping the ribs relaxed.
  4. Hold 3 seconds and lower slowly, then relax the pelvic floor.
Take care

After about 16 weeks of pregnancy, avoid long periods lying flat on your back and check with your obstetrician before doing this.

Exercise 8 · Side-lying

Side-lying clamshell with pelvic floor lift · பக்கவாட்டில் படுத்து இடுப்புத் தள இறுக்கத்துடன் கிளாம்ஷெல்

2×106 languages

Opening the top knee while lying on your side strengthens the outer hip muscles, and adding a pelvic floor lift links hip and core control. Side-lying makes this a comfortable choice during pregnancy and after childbirth. Move slowly and keep the pelvis still.

How to perform it

  1. Lie on your side with knees bent, a pillow under the head and one between the knees if needed.
  2. Gently lift the pelvic floor and draw in the lower tummy.
  3. Keeping the feet together, lift the top knee without rolling the pelvis back.
  4. Lower slowly and relax the pelvic floor; repeat, then change sides.
Take care

Keep the movement small if you have pelvic girdle pain, and stop if it causes pain at the front of the pelvis.

How to progress pelvic floor & core exercises, phase by phase

A pelvic floor & core programme is not one fixed list. The same 8 exercises are introduced in stages, and the dose rises only when the current stage is easy and pain settles within 24 hours. This is the usual order a physiotherapist follows:

PhaseGoalTypical exercises
Weeks 0–4 · find the musclesLearn the correct squeeze and full relaxationPelvic floor slow holds, pelvic floor quick flicks, transverse abdominis activation
Weeks 4–8 · build controlLink the pelvic floor with core and daily tasksThe knack, heel slide with core brace, bent-knee fall-out
Weeks 8–12+ · strengthenBuild strength for lifting, walking and exerciseSupported bridge, side-lying clamshell with pelvic floor lift, longer holds in standing

After childbirth or surgery, start only when your doctor advises, and seek help from a pelvic health physio if symptoms do not improve.

How often, and how hard?

As a rule of thumb, mobility and range-of-motion exercises are done little and often (2–4 short sessions a day), while strengthening is done once a day or on alternate days with full sets. Mild discomfort up to 3–4 out of 10 that settles by the next morning is acceptable; sharper pain, new swelling or pain that spreads means drop back a phase and tell your physiotherapist.

What this looks like on the patient's WhatsApp

With Physio Clinic Software, the physio picks these exercises, sets the dose and the language once. Each morning the patient gets the plan with a link to the steps (and the clinic's own video, if added); they tap Done and reply with a pain score. The therapist sees adherence and pain trend on the chart, and the referring doctor gets a one-page progress letter at week 6.

  • No app to install; works on any phone with WhatsApp
  • English and Tamil exercise names; greeting and check-in line in the patient's language
  • Printable A4 sheet with a QR code for patients who prefer paper
  • Daily pain score shown beside adherence on the chart (automatic high-pain alerts are planned)
Try free for 30 daysPhysio Clinic Software for clinics

Sample data: illustrative WhatsApp conversation.

Pelvic floor & core exercise questions

How often and for how long should I do pelvic floor exercises?

A common routine is a set of 10 slow holds and 10 quick flicks, three times a day. It usually takes regular practice over about three months to notice a clear improvement, and continuing afterwards helps keep the benefit. You can do them sitting, lying or standing, at home or while travelling. Your physio will set the hold time and number of repetitions for you.

Is it normal to feel pain during these exercises?

Pelvic floor exercises should not be painful. If you feel pain in the pelvis, back or tummy, or a heavy dragging feeling, stop and seek advice. Pain can mean the muscles are too tight rather than weak, which needs a different approach. During pregnancy, stop and contact your obstetrician if you have bleeding, fluid loss, contractions or dizziness.

When should I see a doctor or pelvic health physio?

See a doctor if leaks are not improving after a few months of regular exercise, or if you notice a bulge or heaviness in the vagina, blood in the urine, burning when passing urine, or sudden loss of bladder or bowel control. Men should follow their urology team's advice after prostate surgery. A pelvic health physio can check that you are using the right muscles.

Are these exercises safe during pregnancy?

Pelvic floor exercises are generally recommended during pregnancy, and many core exercises can be adapted. After about 16 weeks, avoid lying flat on your back for long periods; use side-lying, sitting or a well-propped position instead. Avoid heavy straining or any exercise that causes pain. Always check with your obstetrician before starting a new exercise programme in pregnancy.

Can men do pelvic floor exercises?

Yes. Men have pelvic floor muscles too, and these exercises are widely used to help bladder control after prostate surgery. Men can find the right muscles by imagining stopping passing wind or lifting the base of the penis. Ask your urology team when to start after surgery, usually once the catheter has been removed, and a physio can guide your programme.

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← Back to the full exercise library · Why patients stop doing home exercises, and what fixes it · Home exercise program app for physiotherapists

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