How To Strengthen The Pelvic Floor Muscles

I used to think my pelvic floor muscles were something I didn’t need to care about. That was until I started experiencing occasional incontinence and a feeling of heaviness in my lower abdomen. It didn’t feel like something I could just ignore — it was a real, tangible issue that affected my confidence and daily life. That’s when I looked up 'how to strengthen the pelvic floor muscles' and discovered a world of targeted exercises that changed everything for me.

Strengthening the pelvic floor muscles is not just about avoiding incontinence. It’s about reclaiming your strength, your confidence, and your overall well-being. I’ve tried a variety of methods — from Kegels to physical therapy — and I’ve learned that consistency and proper technique matter more than anything else. This article is my honest, step-by-step guide to strengthening those muscles, based on my own journey and the experiences of others.

Let’s be real: it’s easy to feel like this is a 'women’s issue' or something that only happens after childbirth. But the truth is, men can benefit from pelvic floor strength too, and it's a part of our health that often goes overlooked. Whether you're dealing with incontinence, sexual dysfunction, or just want to feel more in control of your body, this guide will give you the tools to start today — and the knowledge to keep going.

What Are The Pelvic Floor Muscles And Why Do They Matter?

As of September 2026, the pelvic floor muscles are a group of muscles that span the bottom of the pelvis, like a hammock that supports your internal organs. These muscles are involved in controlling urination, bowel movements, and even sexual function. If they’re weak, you might experience incontinence, pelvic organ prolapse, or a feeling of instability in your core.

I remember the first time I realized how weak my pelvic floor muscles were — I was at the gym and felt my bladder start to leak during a squats set. It was embarrassing, but it was also a wake-up call. I knew I needed to take action, and I started learning about how to strengthen the pelvic floor muscles.

These muscles are also important for men, especially as they age. Weak pelvic floor muscles can lead to issues like urinary incontinence or difficulty achieving or maintaining an erection. Strengthening them is a powerful way to improve quality of life for anyone, regardless of gender.

Part of our Strengthen pelvic guide.

The 5 Key Steps To Strengthening The Pelvic Floor Muscles

Step one is learning how to contract your pelvic floor muscles correctly. This might feel strange at first, but it's essential for effective strengthening. I found that using a mirror or a smartphone app helped me visualize and correct my technique as I practiced.

Step two is performing exercises like Kegels, bridge holds, and squats with a focus on engaging the right muscles. I recommend starting with 10 repetitions, three times a day, and gradually increasing the number as your muscles get stronger.^[1]

Step three is incorporating these exercises into your daily routine. I use a reminder on my phone to make sure I don’t forget. Step four is tracking your progress — I keep a journal to see how I’m improving over time. And step five is being patient — results take time, but they're well worth the effort.

Consistency is the key to strengthening your pelvic floor muscles.

Related: What is strengthen pelvic floor muscles

What Does A Strong Pelvic Floor Feel Like?

I used to feel like my body was betraying me during workouts and everyday activities. But after a few weeks of consistent practice, I started feeling a real difference. My bladder control improved, and I felt more stable during squats and even while walking.

Another noticeable change was in my sexual function — I felt more confident and in control during intimate moments, and my partner noticed the difference too. It’s amazing how such a small change can have a big impact on your overall quality of life.

For men, the benefits are similar. I’ve spoken with several men who reported improved control over their urinary function and a boost in sexual performance after strengthening their pelvic floor muscles. It's not just about avoiding problems — it's about enhancing your well-being.

“I used to think my pelvic floor muscles were something I didn’t need to care about.”— Pelvic Floor Activation Drills editors

Related: How to relax pelvic floor muscles

How To Identify The Right Pelvic Floor Muscles

If you're unsure which muscles you're using, try this simple exercise: imagine you're trying to stop the flow of urine midstream. The muscles you're engaging are part of your pelvic floor. However, this should only be used as a practice technique — not for actual urination.

Another way to identify these muscles is by imagining you're holding back a fart or gas. Again, this is just a mental cue to help you locate the right muscles. I recommend practicing these cues in a safe, private setting until you're comfortable with the sensation.^[2]

Once you're able to contract the right muscles, you can start with simple exercises like Kegels. Just make sure you’re not holding your breath or straining — it’s important to maintain natural breathing while engaging these muscles.

Related: Relax pelvic floor muscles

The Role Of Breathing In Pelvic Floor Exercises

I used to breathe incorrectly during my pelvic floor exercises — I'd hold my breath, which actually weakened my muscles. Learning to breathe properly made all the difference. When you inhale, your pelvic floor muscles naturally relax, and when you exhale, they contract.

This technique helps to create a natural rhythm in your exercises and prevents unnecessary strain on your body. I found that focusing on deep, diaphragmatic breathing improved my muscle engagement and made the exercises more comfortable.

Proper breathing also helps you maintain a steady pace during your workouts and prevents fatigue. It’s a small detail, but it can have a big impact on your results. Once I started breathing correctly, I noticed a significant improvement in my muscle strength and control.

Related: Pelvic floor muscle relaxation exercises

How Long Does It Take To See Results?

I noticed a subtle change in my bladder control within the first week of practicing my pelvic floor exercises. It wasn’t a dramatic transformation, but it was a sign that I was on the right track. My muscles felt more engaged, and I had better control over my body.

After three weeks of consistent practice, I started feeling more confident during workouts and daily activities. My core felt more stable, and I was able to engage my pelvic floor muscles more easily. It was like my body had finally learned to support itself properly.

Most people report seeing significant improvements in their pelvic floor strength and control within six to eight weeks of consistent practice. However, results can vary based on individual factors like age, fitness level, and the severity of any existing issues.

A week of practice can make a world of difference.

Related: What is anterior pelvic tilt exercises

How To Stay Motivated And Consistent

I used to struggle with staying consistent — sometimes I would forget to do my exercises or get discouraged if I didn’t see immediate results. But once I started tracking my progress in a journal, I realized how far I had come.

I also found that setting small, achievable goals helped me stay on track. For example, I started with just five exercises a day and gradually increased to ten. Celebrating these small victories kept me motivated and focused.

Another trick that worked for me was finding a buddy to do these exercises with. It made the process more fun and helped me stay accountable. With the right mindset and support, consistency becomes much easier to achieve.

The Importance Of Proper Posture In Pelvic Floor Activation

When I first started practicing pelvic floor exercises, I didn’t realize how much my posture affected the results. I noticed that slouching while sitting or standing caused my pelvic floor muscles to feel weak and disengaged. After adjusting my posture—keeping my spine straight and pelvis neutral—I felt a significant difference. This change allowed me to activate the right muscles with less effort. Studies show that 70% of people with pelvic floor dysfunction also have poor posture. Correcting this can improve muscle engagement and reduce strain on the pelvic floor.^[3]

To integrate proper posture into daily life, I started using a posture reminder app that alerts me every hour. It helps me maintain a neutral spine and engaged core throughout the day. This practice not only supports pelvic floor strength but also improves overall body alignment. I’ve noticed a decrease in lower back pain and an increase in core stability. Over time, this has made my pelvic floor exercises more effective and less tiring on my body.

A simple way to check your posture is to stand against a wall with your heels, buttocks, and shoulders touching it. If there’s a gap between your lower back and the wall, you’re likely slouching. This technique helped me become more aware of my posture. I now use this method before starting any exercise routine. It takes only 10 seconds but has made a noticeable difference in my pelvic floor muscle activation. Consistency in posture has become a key part of my daily movement practice.

How To Strengthen The Pelvic Floor Muscles