What Are the Best Exercises for Pelvic Floor?

Wondering which exercises really work for pelvic health?

Our comprehensive guide reveals the top expert-approved moves, actionable tips, and routines tailored for every body.

Discover how simple steps can transform your strength, confidence, and wellness—read more to start your journey.

Key Benefits of Strengthening Your Pelvic Floor

Taking care of your pelvic floor muscles can make a big difference in your daily comfort, confidence, and overall well-being.

Whether you’re looking for prevention or extra support, here’s how a stronger pelvic floor can help:

✅ Prevents urinary and bowel incontinence

✅ Supports faster postpartum recovery

✅ Enhances sexual health and sensation

✅ Reduces risk of pelvic organ prolapse

✅ Eases lower back and pelvic pain

✅ Improves core stability and posture

✅ Boosts overall confidence and quality of life

Investing in pelvic floor health means investing in yourself now and for the future.

1. Kegel Exercises

Kegel exercises are simple yet powerful movements designed to strengthen your pelvic floor muscles.

Originally developed by Dr. Arnold Kegel in the 1940s to help women manage urinary incontinence after childbirth, these exercises are now widely recommended for everyone seeking better pelvic health, control, and core support.

How to Do Kegel Exercises: Step-by-Step

1. Identify your pelvic floor muscles (try stopping the flow of urine to locate them).
2. Get comfortable—sit, stand, or lie down.
3. Contract your pelvic floor muscles and hold for 3-5 seconds.
4. Relax and release the contraction for 3-5 seconds.
5. Repeat 10-15 times per session, three times daily.
6. Breathe normally throughout—don’t hold your breath.
7. Keep thighs, glutes, and abdomen relaxed.

Common Mistakes to Avoid when Doing Kegel exercises

❌ Holding your breath or tensing your stomach, thighs, or buttocks

❌ Practicing Kegels only while urinating (can lead to bladder issues)

❌ Doing the exercises too quickly or inconsistently

❌ Not using the correct muscles (proper technique is key!)

With consistent, mindful practice, Kegels can help you build strength and confidence in your pelvic floor.

2. Advanced Exercises (PFMT)

Pelvic Floor Muscle Training (PFMT) goes beyond Kegels—these targeted exercises are designed to strengthen and coordinate your pelvic floor for better bladder control, core stability, and overall well-being.

Research shows PFMT can improve pelvic muscle strength by 29% to 59% with regular practice.

Once you’re comfortable with Kegels, try adding these advanced moves to your routine:

• Squats – Build lower body and pelvic strength together
• Bridges – Activate glutes and support pelvic muscles
• “Elevator” Contractions – Gradually lift and lower the pelvic floor, like an elevator moving between floors
• Lunges – Enhance stability and balance while engaging core muscles
• Bird Dog – Strengthen coordination between core and pelvic floor

Remember, progress gradually. Start slow, focus on proper form, and increase intensity over time for safe, lasting results. Consistency is key to unlocking your strongest pelvic floor.

3. Yoga and Pilates

Yoga and Pilates are powerful, low-impact ways to support your pelvic floor muscles (PFM).

These practices focus on mindful movement, gentle stretching, and deep core activation, helping to improve flexibility, muscle tone, and control—all essential for a strong, resilient pelvic floor.

Recommended Yoga Poses for Pelvic Floor Strength:

• Bridge Pose (Setu Bandhasana): Gently lifts and strengthens the pelvic floor
• Malasana (Yogi Squat): Opens the hips and activates deep pelvic muscles
• Happy Baby Pose: Releases tension and promotes pelvic relaxation
• Cat-Cow Stretch: Improves spinal and pelvic mobility
• Child’s Pose: Encourages mindful relaxation and gentle pelvic stretch

Pilates Exercises for Pelvic Floor Support:

• Pelvic Curl: Builds strength in the pelvic floor and core
• Toe Taps: Engages deep abdominal and pelvic muscles
• Clamshells: Strengthens hips and supports pelvic stability
• Tabletop Breathing: Coordinates breath with pelvic floor engagement
• Bird Dog: Improves balance and core-pelvic connection

Remember to move at your own pace and focus on proper form. Consistent practice with these movements can make a real difference in your pelvic floor health.

4. Breathing and Mindfulness Practices

Caring for your pelvic floor isn’t just about exercise—relaxation and breathwork play a big role too.

By learning to coordinate your breath and relax your muscles, you can help your pelvic floor function better, ease tension, and support long-term wellness.

Deep belly breathing, or diaphragmatic breathing, gently encourages the pelvic floor to move in sync with your breath.

As you inhale, your belly expands and your pelvic floor lowers; as you exhale, everything gently relaxes. This natural movement helps reduce tension and promote healthy muscle function.

Mindfulness can help you notice and release unnecessary pelvic tension. Try body scans, guided imagery, or gentle stretching to relax your core and pelvic floor.

Making relaxation part of your routine can reduce discomfort, support recovery, and strengthen your connection with your body.

💡 Taking time to breathe and relax is just as important as building strength.

When Doing Pelvic Floor Exercises

Before starting any pelvic floor exercises, it’s important to listen to your body.

If you experience pain, discomfort, or pressure in your pelvic area—either before or during these exercises—it’s best to pause and consult a qualified professional.

A pelvic health specialist can guide you safely, assess any concerns, and help you find the best approach for your unique needs.

Taking this step ensures you get the most benefit from your exercise routine, while keeping your body safe and supported.

Final Thoughts

No matter where you are on your pelvic health journey, there’s a path that fits you—start with Kegels, add a few targeted exercises to your routine, or explore mindful movement in yoga and Pilates. Balance strength with relaxation for optimal results.

If you’re looking for faster, more effective results, our professional pelvic floor treatments deliver the equivalent of 18,000 contractions in just 28 minutes—all without breaking a sweat.

Ready to see what’s possible for your pelvic health?

Contact us today and take your first step toward a stronger, more confident you.

📞 01202618909

📩 contact@beautysculptingroom.co.uk