Priya, 34, works in marketing at a financial services firm near Liverpool Street. For two years, she'd been quietly managing stress incontinence — the small leaks that happened when she laughed too hard at a colleague's joke, or rushed to make the Northern line. Then, during lockdown, she stumbled upon a continence nurse specialist's advice online and started doing pelvic floor exercises during her Teams calls. Nobody on screen had any idea. Within three months, she'd reduced her leaks by around 70 per cent. "I do them every single day," she says. "It's become as automatic as brushing my teeth."
Priya's experience is far from unusual. According to Bladder & Bowel UK, urinary incontinence affects around one in three women at some point in their lives — yet the majority never seek help, and even fewer know that targeted pelvic floor training is one of the most evidence-backed treatments available. The NHS recommends a minimum of three months of consistent pelvic floor exercises before expecting significant improvement, but the brilliant news is that you don't need a gym, a mat, or even a spare moment in your day. You can do them right now, in your office chair, while you're reading this.
Here are five exercises — backed by guidance from the NHS, the Pelvic, Obstetric and Gynaecological Physiotherapy (POGP) division of the Chartered Society of Physiotherapy, and Bladder & Bowel UK — that are completely invisible to your colleagues.
1. The Slow Hold (Standard Kegel Contraction)
This is the foundation of every pelvic floor programme, and the exercise most continence physiotherapists start with. It targets the slow-twitch muscle fibres responsible for sustained support throughout the day — exactly the kind of support that prevents leaks during long meetings or a commute.
How to do it:
- Sit comfortably upright in your chair, feet flat on the floor. Avoid crossing your legs.
- Close your eyes briefly if you can, or simply hold your gaze steady on your screen.
- Imagine you are trying to stop the flow of urine and simultaneously prevent passing wind. Squeeze and lift inward and upward — front and back together.
- Hold for a count of 10. Breathe normally throughout. This is crucial: holding your breath is one of the most common mistakes, and it actually increases intra-abdominal pressure rather than reducing it.
- Release slowly and fully. Rest for 10 seconds.
- Repeat up to 10 times per set.
Desk tip: Pair this with a Teams call where your camera is off, or during a long email read. The POGP recommends aiming for three sets per day.
Common mistake to avoid: Squeezing your buttocks or thighs. If your legs are moving, you're not isolating the pelvic floor. Try to keep everything above the waist and below the hips completely still.
2. Quick Flicks (Fast-Twitch Fibre Training)
If the slow hold targets endurance, quick flicks train the fast-twitch fibres — the ones that snap into action when you cough, sneeze, or laugh unexpectedly. This is the exercise that makes the real-world difference for stress incontinence, because it builds the reflex speed needed to respond before a leak occurs.
How to do it:
- Sitting as before, perform a rapid, firm contraction of your pelvic floor — squeeze, lift, then release immediately.
- The whole movement should take about one second.
- Aim for 10 quick flicks in a row, then rest for 10 seconds.
- Repeat three times.
Desk tip: These are ideal during a verbal meeting when you're listening rather than speaking. They require more mental focus than slow holds at first, so it helps to have something routine to anchor them to — the start of each agenda item, for instance.
Bladder & Bowel UK notes that combining slow holds and quick flicks in the same session gives you the most complete pelvic floor workout. Think of it the same way you'd approach any other muscle group: endurance and power training together.
3. The Elevator Technique
This visualisation-based exercise, widely used by pelvic health physiotherapists across NHS trusts, helps women develop a more precise sense of where their pelvic floor actually is — and how to engage it at varying levels of intensity. Many women discover they've been either under-contracting or gripping too hard; the elevator gives you finer control.
How to do it:
- Imagine your pelvic floor is the floor of a lift inside a building with four floors.
- Start at ground floor — completely relaxed.
- Gently contract to the first floor. Hold for two to three seconds.
- Contract a little more to the second floor. Hold.
- Then the third floor — a moderate, firm lift. Hold.
- Reach the top floor: your maximum controlled contraction. Hold for a count of five.
- Now descend slowly, floor by floor, releasing in stages.
- At ground floor, consciously let go completely. Some women find they need to actively "drop" the floor to achieve full relaxation — this is just as important as the contraction.
Why the release matters: A hypertonic (overly tight) pelvic floor can actually worsen bladder symptoms. The NHS guidance on pelvic floor health emphasises that relaxation is half the exercise, not an afterthought.
Desk tip: This takes around 60 to 90 seconds from start to finish and works beautifully during a screen-share presentation when your face is composed and neutral. Three repetitions is a full set.
4. Seated Pelvic Tilts with Pelvic Floor Engagement
This exercise adds a subtle postural movement to your pelvic floor work, which helps activate the deep core muscles — the transversus abdominis — that work alongside your pelvic floor for true functional support. It's particularly useful for women who spend long hours at a desk, because prolonged sitting tends to tilt the pelvis into a slumped position that reduces pelvic floor effectiveness.
How to do it:
- Sit near the front edge of your chair, feet hip-width apart and flat on the floor.
- Gently rock your pelvis forward (arching slightly), then backward (tucking your tailbone). Find the neutral midpoint — your natural lumbar curve.
- From that neutral position, perform a standard slow hold (as in Exercise 1) while maintaining the posture. You should feel the engagement is cleaner and easier from neutral than from a slumped position.
- Hold for 8 to 10 seconds, breathing steadily.
- Release and repeat 8 to 10 times.
Desk tip: This works best between calls or tasks. The slight rocking movement is very subtle and looks, at most, like a small posture adjustment — entirely unremarkable in any open-plan office.
POGP guidance notes that poor sitting posture is consistently underestimated as a contributor to pelvic floor dysfunction, particularly in sedentary office environments. Combining posture awareness with pelvic floor exercises addresses both issues simultaneously.
5. Diaphragmatic Breathing with Coordinated Pelvic Floor Release
This last exercise might surprise you, because it focuses primarily on breathing — but it addresses one of the most overlooked aspects of pelvic floor health: the relationship between the diaphragm above and the pelvic floor below. They move as a team. When you inhale, both the diaphragm and the pelvic floor descend slightly; when you exhale, both rise. Shallow, chest-only breathing (common during stress or long work days) disrupts this coordination and increases the load on the pelvic floor.
How to do it:
- Place one hand lightly on your lower abdomen, just below your navel. The hand resting on your desk gives nothing away.
- Inhale slowly through your nose for a count of four. Allow your abdomen to expand outward — your pelvic floor should naturally descend and soften as you breathe in.
- Exhale through your mouth for a count of six. As you exhale, gently lift and engage your pelvic floor, allowing it to rise with the breath.
- Repeat for six to eight breath cycles.
Desk tip: This is the ideal exercise for the end of a stressful meeting or before a high-pressure call. It also calms the nervous system, which can reduce urgency symptoms — a recognised connection highlighted in NHS continence resources.
How to Build This Into Your Working Day
The most common reason pelvic floor exercises fail is inconsistency, not inadequacy. Bladder & Bowel UK recommends anchoring your exercises to existing habits — what behavioural scientists call "habit stacking." For desk workers, natural triggers might include:
- The start of every Teams or Zoom call
- Each time you open your inbox
- Every time you make a cup of tea in the kitchen (yes, even standing up, exercises 1 and 2 work just as well)
- The moment your computer loads in the morning
Aim for a minimum of three sessions per day, with each session lasting around five minutes. At three months, the NHS advises a reassessment — either with your GP, a continence nurse specialist, or through NHS referral to pelvic floor physiotherapy. If you haven't seen meaningful improvement after three consistent months, do speak to your GP. Pelvic floor dysfunction is a clinical condition, and specialist physiotherapy on the NHS is highly effective.
If you experience any pelvic pain, heaviness, or a sensation of something "coming down" in the pelvic area, stop the exercises and speak to your GP promptly, as these can be signs of pelvic organ prolapse that require specialist assessment before exercise.
Protecting Your Confidence While You Build Strength
Pelvic floor training takes weeks to show results, and in the meantime, day-to-day confidence matters. Many women find that the anxiety of a potential leak is itself exhausting — and that having reliable protection allows them to focus on the exercises rather than constantly monitoring themselves.
Orykas UK's washable incontinence knickers are designed specifically for women who want discreet, dignified protection during this period. Made from OEKO-TEX Standard 100 certified bamboo fibre, they're breathable, odour-resistant, and cut to sit exactly like everyday underwear — completely undetectable under work clothes.
- Women's Washable Incontinence Pants for Heavy Leakage — ideal for those managing higher-volume leaks during the working day, with a generous absorbent zone that doesn't add visible bulk.
- Women's High-Waisted Washable Incontinence Pants — a popular choice for desk workers who want full coverage and gentle abdominal support throughout a long working day.
- Women's Lace-Waistband Washable Incontinence Pants — for women who don't want to compromise on feeling feminine. The lace waistband looks like regular lingerie, and the absorbent gusset is entirely hidden.
All three styles are machine-washable at 40°C and built to last two to three years with regular laundering — making them a sustainable, cost-effective alternative to disposable pads. They're also eligible for VAT relief under the HMRC disability-products scheme if you have a chronic incontinence condition, which can reduce the cost at point of purchase. Details are available on each product page.
Related Orykas UK Advice
- Urinary incontinence in women: natural treatment, what really works
- Urinary Leaks in Women: Causes, Types, and When to See a Doctor
- How to stop urinary leaks in women: complete solutions
- Urinary protection for women: complete 2026 guide
Frequently Asked Questions
How long before I see results from pelvic floor exercises?
The NHS recommends allowing at least three months of consistent daily practice before assessing results. Many women notice early improvements — less urgency, smaller leaks — within four to six weeks, but the full benefit of structural muscle strengthening takes longer. Consistency matters far more than intensity: three short sessions per day will outperform one long session per week.
Can I do pelvic floor exercises if I have a prolapse?
In most cases, yes — pelvic floor exercises are actually a first-line treatment for mild to moderate pelvic organ prolapse. However, it's important to have your technique checked by a continence nurse specialist or pelvic floor physiotherapist first, as incorrect exercises can occasionally worsen symptoms. Speak to your GP for a referral, or contact NHS 111 if you have sudden or severe symptoms.
Is it possible to overdo pelvic floor exercises?
Yes, particularly if you already have a hypertonic (overly tense) pelvic floor. Signs include pelvic aching after exercise, worsening urgency, or difficulty releasing the contraction. If any of these apply to you, reduce the frequency and focus more on the release phase — or ask your GP for a referral to a pelvic physiotherapist who can assess your baseline muscle tone.
Should I stop doing pelvic floor exercises during my period?
There is no clinical reason to stop during menstruation. In fact, gentle pelvic floor work can help ease menstrual cramping for some women by improving blood flow and reducing pelvic tension. If you experience increased discomfort, simply reduce the intensity and focus on the diaphragmatic breathing exercise instead.
When should I see my GP rather than self-managing?
The POGP recommends seeking professional advice if you experience: leaks that significantly affect your quality of life, a feeling of heaviness or dragging in the pelvis, pain during pelvic floor exercises, or no improvement after three months of consistent practice. Your GP can refer you to NHS pelvic floor physiotherapy, which is free at the point of use. You can also call NHS 111 for non-emergency guidance, or contact Bladder & Bowel UK's helpline for confidential specialist advice.
Sources and further reading: NHS (nhs.uk/conditions/urinary-incontinence/treatment/); Bladder & Bowel UK (bbuk.org.uk); Pelvic, Obstetric and Gynaecological Physiotherapy — POGP (pogp.csp.org.uk); NICE Guideline NG123 — Urinary Incontinence and Pelvic Organ Prolapse in Women (nice.org.uk). This article is intended for general informational purposes only and does not constitute medical advice. Always consult your GP or a qualified continence nurse specialist regarding your individual health circumstances.
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