Best Pelvic Floor Exercises

At The Physical Therapy Effect, we believe that a strong pelvic floor is the foundation for overall core strength, stability, and well-being. Whether you’re recovering from childbirth, managing incontinence, or simply looking to improve your core function, incorporating pelvic floor exercises into your routine can make a world of difference.

Understanding Your Pelvic Floor

The pelvic floor is a group of muscles that stretch like a hammock from the pubic bone to the tailbone. These muscles support your bladder, uterus (or prostate), and bowel, playing a vital role in controlling the release of urine and feces, supporting sexual function, and stabilizing your core. When these muscles are weak or dysfunctional, issues such as urinary incontinence, pelvic pain, and reduced core stability can arise.

The Benefits of a Strong Pelvic Floor

Developing a strong pelvic floor offers numerous benefits, including:

• Enhanced Core Stability: A strong pelvic floor supports your abdominal and back muscles, reducing the risk of lower back pain.
• Improved Bladder Control: Regular pelvic floor exercises can help manage and prevent urinary incontinence.
• Better Posture and Balance: Strong pelvic muscles contribute to overall stability and posture.
• Enhanced Sexual Function: A toned pelvic floor can lead to improved sexual satisfaction and stronger muscle control during intimacy.
• Postpartum Recovery: For new mothers, these exercises are often recommended to regain muscle tone after childbirth.

Top Pelvic Floor Exercises

The following are some of our favorite exercises that target the pelvic floor muscles that you can do at home. Before starting any new exercise routine, it’s important to consult with your physical therapist, especially if you have any underlying conditions or concerns.

Exercise #1

Kegel Exercises

Kegels are the most well-known pelvic floor exercises. They involve contracting and relaxing the muscles that control urination.

How To Do Them:

• Identify the Muscles: Imagine trying to stop the flow of urine midstream. The muscles you engage are your pelvic floor muscles. (Tip: It may help to practice this while using the restroom, but avoid making it a habit.)
• Contract: Squeeze and hold the muscles for 5 seconds.
• Relax: Release for 5 seconds.
• Repeat: Aim for 10–15 repetitions per session, three times a day.

Exercise #2

Bridge Exercise

The bridge not only targets the glutes and lower back but also engages the pelvic floor, offering a great way to integrate core stability into your routine.

How To Do It:

• Start Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Lift: Slowly raise your hips off the ground until your knees, hips, and shoulders form a straight line.
• Engage: As you lift, squeeze your pelvic floor muscles.
• Hold and Lower: Hold the position for a few seconds before lowering your hips back down.
• Repeat: Perform 10–15 repetitions for 2–3 sets.

Exercise #3

Squats

Squats are a functional movement that not only strengthen your lower body but also activate your pelvic floor muscles when performed correctly.

How To Do It:

• Start Position: Stand with your feet shoulder-width apart.
• Bend: Lower your body as if sitting in a chair, ensuring your knees do not extend past your toes.
• Engage: Squeeze your pelvic floor muscles as you rise back to the starting position.
• Repeat: Aim for 10–15 squats, focusing on form and control.

Exercise #4

Bird Dog Exercise

The bird dog exercise is excellent for improving overall core stability, including the pelvic floor, by challenging balance and coordination.

How To Do It:

• Start Position: Begin on all fours with your hands directly under your shoulders and knees under your hips.
• Extend: Slowly extend your right arm forward and your left leg backward, keeping your back flat.
• Engage: Squeeze your pelvic floor muscles as you hold this position for a few seconds.
• Switch Sides: Return to the starting position and repeat on the opposite side.
• Repeat: Complete 10 repetitions on each side.

Exercise #5

Split TableTop Exercise

The Split Tabletop is a supine exercise that improves core stability, hip mobility, and pelvic floor strength.

How To Do It:

• Start Position: Lie on your back with your knees bent at a 90-degree angle and your feet flat on the floor, forming a tabletop position.
• Controlled Movement: In a controlled movement, begin to slowly split your legs so that each knee falls outward, reaching a comfortable position.
• Return: Slowly raise your legs back to the starting position.
• Repeat: Aim for 10 controlled repetitions, maintaining steady engagement of your pelvic floor throughout the movement.

Exercise #6

Marches

Marches are a gentle yet effective exercise for activating your pelvic floor and core muscles, especially beneficial for those new to pelvic floor training or recovering from an injury.

How To Do Them:

• Start Position: Lie on your back with your knees bent and feet flat on the floor.
• Engage: Tighten your abdominal muscles and pelvic floor.
• Lift One Foot: Slowly lift one foot off the floor as if marching, keeping your pelvis stable.
• Lower and Alternate: Lower your foot back down and repeat with the opposite leg.
• Repeat: Aim for 10–15 marches per leg at a steady, controlled pace.

Exercise #7

Heel Slides

Heel Slides help improve the stability of your core and pelvic floor by engaging the lower abdominal muscles. They offer a great variation to challenge your stability.

How To Do Them:

• Start Position: Lie on your back with your knees bent and feet flat on the floor.
• Engage: Contract your abdominal and pelvic floor muscles.
• Slide One Heel: Slowly slide one heel along the floor until the leg is nearly straight, ensuring a smooth movement.
• Return: Slide your heel back to the starting position and repeat with the opposite leg.
• Repeat: Perform 10–15 slides per leg for 2–3 sets.

Exercise #8

Happy Baby Pose

Borrowed from yoga, the Happy Baby Pose gently stretches the hips and relaxes the pelvic floor muscles. It’s a great way to release tension and promote relaxation after more active exercises.

How To Do It:

• Start Position: Lie on your back.
• Grab Your Feet: Bend your knees toward your chest and hold the outer edges of your feet with your hands.
• Gently Pull: Gently pull your feet down towards your armpits, allowing your knees to fall open wide.
• Hold: Maintain the pose for 20–30 seconds, focusing on deep, calming breaths.
• Release: Slowly release and repeat a few times if desired.

Additional Tips for Success

• Consistency Is Key: Like any muscle, the pelvic floor benefits from regular exercise. Aim to include these exercises in your daily routine.
• Listen to Your Body: If you experience pain or discomfort, stop the exercise and consult your physical therapist.
• Progress Gradually: As your strength improves, gradually increase the duration and number of repetitions.
• Mindful Breathing: Ensure you’re breathing naturally—avoid holding your breath during exercises as it can add unnecessary strain.
• Professional Guidance: Every individual is different. If you’re unsure about your technique or have specific concerns, ask your physical therapist for a personalized exercise plan.

Contact Your Physical Therapist

A strong pelvic floor is an essential component of overall physical health. Whether you’re looking to improve your core strength, enhance bladder control, or support postpartum recovery, incorporating these exercises into your routine can lead to lasting benefits. Remember, consistency and proper technique are the keys to success. Our team is here to support you every step of the way on your journey to a healthier, more empowered you.

For personalized guidance or to address any questions about your pelvic health, please contact our office to schedule an appointment. Here’s to a stronger core and a healthier life!

For informational purposes only.