Exercises to Strengthen Your Pelvic Floor

The pelvic floor is a muscle group you rarely think about until it starts sending signals that it needs some attention. These important muscles support vital organs like the bladder, uterus, prostate, and rectum. When they are not as strong as they should be, even a simple cough, sneeze, or laugh can turn into an unexpected reminder of just how essential they are.

Pelvic floor muscles can lose their strength for many reasons, including pregnancy, childbirth, natural aging, injuries, or overuse. That is why being intentional about how you move and exercise these muscles really matters.

The good news is that you do not need a fancy gym or equipment to give them some attention. You can start strengthening your pelvic floor right at home. Here are five simple exercises to get you started and keep these essential muscles strong.

1. Bridge Pose

The bridge pose is a gentle and effective stretch that strengthens your pelvic floor while also working your core and glute muscles. It’s a simple move that helps with stability and posture, and it feels great to do!

How to do it:

1. Lie on your back with your knees bent and feet hip-width apart.

2. Rest your arms at your sides with your palms facing down.

3. Inhale and gently lift your hips toward the ceiling.

4. Hold for 5 to 10 seconds.

5. Lower back down slowly.

6. Repeat 10 to 15 times.

2. Kegel Exercises

Kegels are the classic go-to for pelvic floor strength. They might be small movements, but they make a world of difference in bladder control and overall muscle endurance. The best part is you can do them anywhere, while waiting in line, watching TV, or even at your desk!

How to do it:

1. Tighten your pelvic floor muscles like you are trying to stop the flow of urine.

2. Hold for 3 to 5 seconds.

3. Relax for 3 to 5 seconds.

4. Repeat 10 to 15 times.

5. Aim for at least three sets a day.
   

3. Pelvic Tilts

Pelvic tilts are a gentle exercise that engages your pelvic floor, lower back, and deep core muscles. They’re great for beginners or anyone looking for a low-impact way to strengthen the pelvic area.

How to do it:

1. Lie on your back with knees bent, feet flat on the floor, and arms resting at your sides.

2. Take a deep breath in. As you exhale, gently tilt your pelvis backward so your lower back presses lightly into the floor. Think of “flattening” your lower back.

3. While tilting, gently engage your pelvic floor muscles—imagine lifting them inward and upward.

4. Hold for 3–5 seconds while breathing normally.

5. Relax and return to a neutral position.

6. Repeat 10–15 times, aiming for 2–3 sets a day.
   

Variation: Standing Pelvic Tilts: If lying down isn’t comfortable, try them while standing up. Place your hands on your hips, slightly bend your knees, and gently tilt your pelvis forward and backward while engaging your pelvic floor.

4. Side-Lying Leg Lifts

Even though this stretch isn’t something you can do just anywhere, it’s still a great way to strengthen your pelvic floor through your inner thighs and glutes. The best part is you can do it right in bed in the morning or before you go to sleep.

How to do it:

1. Lie on your side with knees slightly bent and stacked.

2. Engage your core and pelvic floor.

3. Lift your top leg slowly to hip height, then lower it with control.

4. Repeat 10–15 times per side.

5. Bird Dog Pose

This full-body stretch works multiple muscle groups while giving your pelvic floor a gentle workout! It’s perfect to do while unwinding and watching your favorite show at the end of the day.

How to do it:

1. Start on your hands and knees in a tabletop position. A yoga mat or carpet adds extra cushioning for your joints.

2. Slowly extend your left arm and right leg straight out from your body. Hold for 5–10 seconds.

3. Gently lower back to tabletop, then repeat on the opposite side with your right arm and left leg.
   

These exercises may seem simple, but they can make a big difference. Doing these five moves consistently, even just once a day, can help strengthen your pelvic floor over time. If you have any questions or concerns about your pelvic floor, check in with your doctor.

Ready to bring balance and vitality back to your life? Schedule your one-on-one consultation today and start feeling your best.