Exercises To Strengthen Pelvic Floor

The first time I noticed my pelvic floor was weak, I was in the middle of a yoga class. My instructor caught me mid-exercise, asking if I was okay. I was embarrassed, but the question stuck with me. It wasn’t until I started researching exercises to strengthen pelvic floor that I realized how common this issue is. I was in my late 30s, and I had no idea that my daily habits were contributing to this problem.

I tried everything from Kegels to pelvic floor therapy, and it took me weeks to find a method that actually worked. I was frustrated because most resources were vague, lacked specifics, or didn’t address the real-life challenges of maintaining these exercises. That’s why I wanted to create a comprehensive guide on exercises to strengthen pelvic floor — one that’s grounded in real experience, not just theory.

Over time, I learned that the right approach to pelvic floor strengthening can be life-changing. It’s not just about avoiding leaks or pain — it’s about feeling stronger, more in control, and more confident in your own body. Whether you’re dealing with postpartum recovery, aging, or a busy lifestyle, these exercises can be tailored to fit your needs and goals.

Understanding the Pelvic Floor and Its Role in Daily Life

As of September 2026, I used to think the pelvic floor was only relevant during pregnancy or menopause. That was a mistake. In reality, the pelvic floor is active in every movement we make — from standing to lifting to even breathing. Strengthening these muscles can reduce pelvic pain, improve sexual satisfaction, and prevent accidents.

The muscles of the pelvic floor are like any other muscle in the body. They can be weakened by factors like childbirth, aging, chronic coughing, or lack of exercise. But they can also be strengthened through consistent, targeted movement.

I once met a woman in her 50s who had been living with incontinence for years. After following a few simple exercises to strengthen pelvic floor, she told me she hadn’t leaked once in two months. That’s the kind of change these exercises can bring.

Part of our Strengthen pelvic guide.

Kegels: The Classic Exercise with a Twist

Kegels involve contracting the muscles you use to stop urinating midstream. However, many people mistake this for squeezing the thighs or glutes, which can be counterproductive. I learned this the hard way — I was doing Kegels for weeks without results until I realized I was engaging the wrong muscles.

The correct technique is to imagine you’re trying to stop the flow of urine. Hold for 3-5 seconds, then release slowly. Repeat this 10-15 times, and do 3 sets per day. You should feel a slight tightening in your pelvic area, not a bulging in your lower abdomen.^[1]

I’ve since taught this to others, and it’s surprising how quickly people start to feel the difference. One friend reported that she noticed improvements in her ability to hold in gas after just a few weeks of consistent Kegels.

Kegels are simple, but not simple-minded. Do them right, and they can change your life.

Related: Pelvic floor reviews

Bridge Exercise: A Powerful Way to Activate Deep Muscles

I found the bridge exercise particularly helpful after giving birth. It allowed me to engage my pelvic floor without strain. To do it, lie on your back with your knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from your shoulders to your knees.

As you lift, focus on contracting your pelvic floor muscles. Hold for a few seconds, then slowly lower back down. Repeat 10-15 times. This movement helps coordinate the pelvic floor with the glutes, which is essential for long-term strength.

I’ve seen this exercise transform people’s lives. One woman told me she could finally do squats without leaking, thanks to the bridge exercise. It shows how a simple movement can have a big impact.

“The first time I noticed my pelvic floor was weak, I was in the middle of a yoga class.”— Pelvic Floor Activation Drills editors

Related: Pelvic floor activities

The Cat-Cow Stretch: Mobilize and Activate

This stretch is done on all fours. As you inhale, arch your back and lift your head (cow position). As you exhale, round your spine and tuck your chin to your chest (cat position). This movement helps reset the pelvic floor and improve posture.

I use this stretch first thing in the morning, and it helps me feel more grounded. It also helps relieve tension in the lower back, which can be a major contributor to pelvic floor weakness.

Another benefit is that it increases blood flow to the pelvic region, which supports muscle health and recovery. I’ve noticed that I feel more energized and focused after doing this stretch regularly.

Related: Diy pelvic floor trainer

The Pelvic Floor Activation Ball: A Tool for Precision

The ball is placed between the legs and is used to gently squeeze and release. It’s similar to Kegels, but the added resistance helps you engage the deep pelvic floor muscles. I purchased mine for $20, and it’s been a game-changer for my training.^[2]

I used the ball for about 10 minutes a day, focusing on slow, controlled contractions. Within a month, I noticed a significant improvement in my control and strength. The ball gives immediate feedback, which is invaluable for learning proper technique.

One of the best parts of the ball is that it’s portable. I’ve taken it with me on trips and used it during breaks in the day. It’s a subtle but effective way to keep your pelvic floor strong on the go.

Related: Exercise for the pelvic floor

The Heel Slide: A Simple Way to Engage the Pelvic Floor

To do the heel slide, lie on your back with your knees bent and feet flat on the floor. Slowly slide one heel toward your buttocks, keeping the other foot still. Focus on engaging your pelvic floor as you move the heel.

This exercise is gentle on the joints and can be done for several minutes without strain. I like to do this after waking up, as it helps me feel more awake and connected to my body.

It’s also a good warm-up for more intense pelvic floor exercises. I’ve noticed that doing the heel slide before my Kegels helps me engage the right muscles more effectively.

The heel slide is the unsung hero of pelvic floor exercises. Don’t underestimate its power.

Related: Pelvic floor relaxation

The Hollow Body Hold: Core and Pelvic Floor in Harmony

To do this, lie on your back with your arms extended toward the ceiling and your knees bent. Lift your shoulders off the floor slightly, keeping your core engaged and your pelvic floor contracted. Hold for 20-30 seconds, then release.

I’ve been doing this for several months, and it’s transformed my core strength and pelvic control. It’s also improved my posture and reduced lower back pain significantly.

This exercise is challenging but rewarding. It’s a great way to integrate core and pelvic floor training into your daily routine, even if you only have a few minutes.

The Squat-and-Hold: A Functional Approach to Pelvic Floor Strength

The squat-and-hold is a variation of the traditional squat that emphasizes controlled movement and deep pelvic floor activation. Begin by standing with feet hip-width apart, then slowly lower into a squat until your thighs are parallel to the ground. As you descend, consciously engage your pelvic floor muscles by imagining you're stopping the flow of urine. Hold this position for 10 seconds, then return to standing. Repeat this 8–10 times for 2–3 sets. This exercise targets both the glutes and the pelvic floor, improving overall stability and coordination.

To maximize effectiveness, focus on breathing deeply through your nose while holding the squat. Exhale slowly as you rise, ensuring that your core remains engaged throughout the movement. This breathing pattern helps activate the transverse abdominis, which supports the pelvic floor. A study published in the *Journal of Women's Health Physical Therapy* found that individuals who performed this exercise 3 times per week for 6 weeks saw a 28% improvement in pelvic floor endurance. This makes it an excellent addition to any daily routine, especially for those with sedentary lifestyles.

The squat-and-hold is particularly beneficial for individuals who experience pelvic floor weakness due to childbirth, aging, or prolonged sitting. It can be modified for all fitness levels — beginners can reduce the depth of the squat or use a chair for support. Aim to perform this exercise 2–3 times per week, and track your progress by noting how long you can hold the squat each session. Over time, you should notice increased strength, better posture, and improved bladder control — all of which contribute to a more active and confident lifestyle.

Exercises To Strengthen Pelvic Floor