Best Pelvic Floor Exercises
Feb 6, 2023

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:
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:
Pro Tip
Ensure you’re breathing naturally and avoid tightening your stomach, buttocks, or thighs during the exercise.
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:
Pro Tip
Place your feet so that your knees are directly above your ankles during the bridge.
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:
Pro Tip
Maintain a neutral spine throughout the movement and avoid letting your knees collapse inward.
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:
Pro Tip
Keep your movements slow and controlled, focusing on maintaining a stable core throughout the exercise.
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:
Pro Tip
Focus on slow, deliberate movements and keep your core engaged to maximize the benefits.
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:
Pro Tip
Keep your lower back gently pressed into the floor to avoid strain.
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:
Pro Tip
Maintain steady breathing and ensure your lower back stays in contact with the floor throughout the exercise.
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:
Pro Tip
Keep your lower back on the floor and avoid forcing the stretch—let gravity naturally deepen the pose.
Additional Tips for Success
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.