A good way to motivate yourself to do Pelvic Floor Muscle Exercises (PFMEs) is to track your progress over time.

In the Downloads section below, we are including three trackers depending on your ability to do these exercises, and your self-assessment in a previous step.

Use the table at the top of the page to fill out your PFME activities across each session.

• For the slow squeeze, you can fill in how long you could hold your PFMEs and how many repetitions (reps) you can do.
• In the fast squeeze, the contraction shouldn't be held, so the idea is squeeze and then release. Count how many you can do of these, and take note of them in the tracker.

As well as doing your PFMEs, we have also included other exercises that are good for improving your pelvic floor at the bottom of the tracker.