5 Best Pelvic Floor Exercises for Everyone to Try

Pelvic floor exercises, commonly known as Kegels, are a fundamental aspect of maintaining core stability and pelvic health. These exercises are designed to strengthen the sheet of muscles that support essential organs, including the bladder, uterus, and rectum. Regular practice is beneficial for individuals of all genders and ages, as it can help support bladder and bowel control, improve core function, and enhance overall functional well-being [1]. By incorporating this practice into your routine, you can proactively support your physical stability and comfort.

What Are Pelvic Floor Exercises?

Pelvic floor exercises are specifically designed to target and strengthen the muscles that form the sling-like foundation of the pelvic region. These muscles play a crucial role in supporting the bladder, uterus, and rectum. The primary objective is to enhance pelvic health by improving muscle control and endurance.

• By regularly practising these exercises, individuals can experience benefits such as:
• Improved bladder control, particularly reducing stress urinary incontinence (leakage upon coughing, sneezing, or jumping) [1].
• Enhanced stability of the pelvic organs, which may help alleviate symptoms associated with pelvic organ prolapse [2].
• Support for optimal body alignment and core function.

It is crucial to understand that effective pelvic health requires both strengthening and the ability to fully relax the pelvic floor muscles to prevent excessive tension and pain [2].

The 5 Essential Pelvic Floor Exercises (Strengthening and Relaxation)

For optimal pelvic health, a routine should include a mix of strengthening and relaxation techniques. Here are five effective exercises:

1. Kegel Contractions (The Foundation of Strengthening)

Kegels directly target the muscles responsible for sphincter control and support.

• Start by focusing on the muscles that you would engage to gently stop the flow of urine or prevent passing gas.
• Lie on your back, exhale, and gently lift and squeeze the muscles inward. Avoid tensing the buttocks, abdomen, or thighs.
• Perform 10 slow, controlled contractions (holding for 5-10 seconds), rest for 10 seconds, and repeat for 2-3 sets.

Progress to performing Kegels while sitting or standing, ensuring correct isolation of the muscles [1].

2. Bridge Pose (Setu Bandhasana)

Bridge pose strengthens the glutes and core, which are essential co-contractors that support the pelvic floor [3].

• Lie on your back, knees bent, feet hip-width apart.
• Exhale and lift hips until shoulders, hips, and knees form a straight line, ensuring you don’t overarch your lower back.
• Hold for a few seconds, focusing on a gentle lift of the pelvic floor at the peak, then lower slowly while inhaling.

This movement enhances overall stability and posture by strengthening the posterior chain muscles.

3. Happy Baby Pose (Ananda Balasana)

The Happy Baby pose is a gentle yet effective relaxation posture that helps stretch and release tension in the pelvic floor and inner thigh muscles, promoting flexibility [2].

• Lie on your back and bring your knees into your chest.
• Hold the outsides of your feet, elbows relaxed.
• Pull knees toward armpits, keeping your tailbone grounded or near the floor.
• Continue breathing deeply to enhance the release and stretch in the pelvic region.

4. Squats

Squats are an excellent lower-body exercise that indirectly supports the pelvic floor by building strength and stability in the glutes and core [4]. Stronger supporting muscles reduce the load on the pelvic floor.

• Stand with your feet shoulder-width apart, toes pointing slightly outward.
• Slowly lower your body, as if sitting back into a chair, maintaining a straight back and keeping your knees aligned over your ankles.
• Pause for a moment at the bottom of the squat, then push back up to the starting position, engaging your glutes and core.

Repeat for 10-15 repetitions, always focusing on proper form and coordinating your breath.

5. Diaphragmatic Breathing

Diaphragmatic (belly) breathing is a powerful technique for promoting relaxation and synchronizing the pelvic floor’s natural movement. The diaphragm and pelvic floor should move in a piston-like rhythm.

• Find a comfortable position, either sitting or lying on your back with your knees bent.
• Place one hand on your belly, just below your ribcage.
• Inhale slowly and deeply through your nose, allowing your belly to gently expand and rise (the pelvic floor naturally relaxes).
• Exhale slowly through pursed lips, allowing your belly to fall naturally (the pelvic floor naturally lifts).

Repeat this breathing pattern for 5-10 minutes, using it as a stress-reducing and pelvic-releasing practice [5].

Additional Tips for Holistic Pelvic Floor Health

In addition to regular exercises, a holistic approach is key to maintaining optimal pelvic floor health:

• Follow a balanced diet rich in fibre to prevent constipation, as chronic straining can weaken the muscles.
• Maintain a healthy weight to reduce constant, excessive pressure on the pelvic floor.
• Practice good bowel habits and avoid straining during bowel movements.
• Be mindful during heavy lifting or high-impact exercise, learning to exhale on exertion and co-contract the pelvic floor to manage intra-abdominal pressure [6].

Conclusion: Investing in Long-Term Well-being

Pelvic floor exercises are a highly effective, non-invasive method for improving bladder control, enhancing core stability, and supporting overall pelvic function. By consistently incorporating a balanced routine of both strengthening exercises (like Kegels and Squats) and relaxation techniques (like Diaphragmatic Breathing), individuals can experience noticeable improvements in their quality of life. While improvements in awareness are often felt within a few weeks, substantial and lasting results typically require 3 to 5 months of dedicated, daily, and correct practice [1]. Prioritizing pelvic floor health is an investment in long-term functional well-being.

Disclaimer:

This article provides general exercise guidance and is not a substitute for professional medical assessment. The effectiveness of these exercises is highly dependent on correct technique, and performing them improperly (e.g., over-tensing or pushing down) can worsen symptoms or cause pain. If you are experiencing persistent urinary or faecal incontinence, pelvic pain, or suspect a pelvic organ prolapse, it is CRITICAL to consult a qualified healthcare professional, such as a Urologist, Gynaecologist, or, most specifically, a Pelvic Floor Physiotherapist (PFP) or Physical Therapist. A PFP can provide a precise diagnosis and a personalised exercise plan tailored to your specific muscle strength or tension levels. Never push through pain; always practice within your body’s comfort level.

Frequently Asked Questions (FAQs)

What are pelvic floor exercises, and why are they important?

They strengthen the supportive muscles that hold the bladder, bowel, and reproductive organs in place, helping to prevent incontinence and improving core stability [1].

How often should pelvic floor exercises be done?

For optimal results, Kegel contractions should be performed daily, or most days of the week. A standard recommendation is to aim for 3 sets of 10 slow holds and 10 quick pulses per day to work on both strength and endurance.

Can pelvic floor exercises help with incontinence?

Yes. Pelvic floor muscle training is recommended as a first-line non-surgical treatment for stress urinary incontinence (leakage during coughing, sneezing, or jumping) and can also help manage urgency incontinence [1].

Are pelvic floor exercises beneficial for both men and women?

Absolutely. Pelvic floor exercises for men can aid in recovery from prostate surgery and help manage post-void dribbling. For women, they are essential for managing issues related to pregnancy, childbirth, and menopause.

How long does it take to see results from pelvic floor exercises?

Improvements in awareness and muscle control are often felt within 4-6 weeks. Clinically significant results (reduction in symptoms) generally require 3 to 5 months of consistent, correct practice [1].

References

[1] Huang, Y.-C., & Chang, K.-V. (2025). Kegel exercises. In StatPearls. StatPearls Publishing. https://europepmc.org/article/nbk/nbk555898

[2] Bø, K. (2004). Pelvic floor muscle training in treatment of female stress urinary incontinence, pelvic organ prolapse and sexual dysfunction. World Journal of Urology, 22(6), 469–474. https://doi.org/10.1007/s00345-004-0467-z

[3] Takahashi, J., Suzuki, H., Tanaka, N., & Nishiyama, T. (2021). Muscle activity during bridge exercises on different types of floor surfaces. The Journal of Physical Fitness and Sports Medicine, 10(4), 199–203. https://www.jstage.jst.go.jp/article/jpfsm/10/4/10_199/_article/-char/ja/

[4] Esmaeili, R., Melkonian, N., Karimi, N., & Moghaddam, M. E. (2021). Comparison of pelvic floor muscle activity between squat and lunge exercises. Journal of Biomechanics, 125, 110577. https://doi.org/10.1016/j.jbiomech.2021.110577

[5] Toprak, N., Sen, S., & Varhan, B. (2022). The role of diaphragmatic breathing exercise on urinary incontinence treatment: a pilot study. Journal of Bodywork and Movement Therapies, 29, 146–153. https://doi.org/10.1016/j.jbmt.2021.11.002

[6] Skaug, K. L., Engh, M. E., & Bø, K. (2024). Acute effect of heavy weightlifting on the pelvic floor muscles in strength-trained women: An experimental crossover study. Medicine & Science in Sports & Exercise, 56(1), 37–43. https://doi.org/10.1249/MSS.0000000000003275