WE'VE all been there.

You're out and about on a hot day, you've chugged down too much water and there's not a public toilet in sight.

One personal trainer has revealed her top tips for strengthening your pelvic floor muscles

Tig Hodgson highlighted the importance of three exercises that you should be doing every day

If you're familiar with that panic, then you're not alone.

Little leaks, also known as urinary incontinence, are normal and affect millions of people - but they can be embarrassing.

One of the best ways to ward off unwanted leaks is to strengthen your pelvic floor muscles.

Guidance states that you should do exercises that squeeze these muscles every day in order to prevent urinary incontinence.

Personal trainer Tig Hodgson said one in three women experience this in the first year after having a baby.

Tig, who is the co-founder of StrongHer gym in London, said three-quarters of these women continue to experience this in the following 12 years after giving birth.

By exercising your pelvic floor on a regular basis, Tig said you can improve your bladder and bowel control.

Not only this, but you can reduce your risk of prolapse, which is when one or more of the organs in the pelvis slips down from their normal position and bulges into the vagina.

For women, the exercises can improve recovery from childbirth and gynaecological surgery.

She added that doing these three exercises on a regular basis can also increase sexual sensation, orgasmic potential and can increase social confidence and quality of life.

Tig added that ideally you should exercise your pelvic floor for five minutes, three times a day.

"If it’s easier for you to fit in two lots of 10 minutes then by all means go for that! 

"You will need to exercise regularly for at least 3 months before the muscles gain their full strength."

Here's the three exercises you need to know...

1. Thoracic twist

The first exercise is a thoracic twist.

To do this sit on the floor on an even surface with your legs stretched out in front of you. 

Make sure you sit up straight and squeeze your tummy and pelvic muscles.

A great way to make sure you're sitting up straight enough is to imagine you're zipping yourself up, from your pelvis to your tummy.

Then put your hands behind your head and twist slowly and controlled to one side until you feel a stretch in your upper back.

Then return back to the centre and release the muscles, before tightening up again to turn to the next side.

Repeat six to eight times on each side.

2. Glute bridge

The glute bridge is a great exercise that not only helps strengthen your pelvic floor muscles, but also can help tone your bum and strengthen your hamstrings.

To do this move, you should lay down on the floor with both feet planted on the ground.

A good guide for feet placement is to see if you can touch the heels of your feet with your hands.

Then lift up your pelvis and squeeze, before lowering it back down, you should repeat eight times.

3. Inner thigh foam roller squeeze

Last up is a foam roller squeeze.

You can pick one of these up from as little as £4.99 at Amazon.

First you again need to lay down on the floor and raise your knees to a 90 degree angle.