5 Best Pelvic Floor Exercises for Everyone to Try

The pelvic floor is a group of muscles stretching from the pubic bone to the tailbone, supporting the pelvic organs. Pelvic floor exercises, commonly known as Kegel exercises, play an important role in maintaining overall health and well-being. They are designed to strengthen the muscles that support key organs such as the bladder, uterus, and rectum, helping improve pelvic stability and function^[1].

Engaging in pelvic floor exercises can benefit individuals of all ages and genders, as they may help prevent issues like urinary incontinence (being unable to control urination), enhance sexual function, and may improve posture by reducing the risk of pelvic organ prolapse (when one or more pelvic organs drop from their position making a bulge in the vagina, called a prolapse)^[2]. 

By incorporating these exercises into your daily routine, you can significantly improve your quality of life through increased physical stability and comfort.

What are pelvic floor exercises?

Pelvic floor exercises, including Kegels, are specifically designed to target and strengthen the muscles that form the foundation of the pelvic region^[1].

• These muscles play a crucial role in supporting essential organs such as the bladder, uterus, and rectum^[3].
• The primary objective of these exercises is to enhance pelvic health by improving muscle control and endurance^[2].
• By regularly practising pelvic floor exercises for women and men, you may experience benefits such as better bladder control, reduced instances of urinary incontinence, improved pelvic floor control, possibly improved function of the pelvic organs^[2].
• These improvements can contribute to a healthier lifestyle and minimise the risk of developing pelvic floor disorders.

Moreover, maintaining the strength of these muscles helps maintain optimal body alignment and may alleviate symptoms associated with weak pelvic muscles, such as back pain and prolapse.

5 best pelvic floor exercises

Pelvic floor exercises are essential for maintaining optimal pelvic health, preventing leaks, and improving overall core stability^[3]. Here are five of the best exercises to strengthen your pelvic floor muscles:

1. Kegel Exercises

Kegel exercises are the foundation of pelvic floor strengthening. These exercises target the muscles that support your bladder, uterus, and bowels, helping to prevent leaks and improve muscle control during activities like coughing or sneezing^[4]. To perform Kegel exercises effectively^[5]:

• Start by focusing on the muscles that you would engage to stop the flow of urine or prevent passing gas. These are the pelvic floor muscles you'll target during the exercise.
• Lie on your back, exhale, and pull your navel towards your spine. Contract your pelvic floor muscles for 3-5 second holds for strength (gradually increase to 8-10 seconds as strength improves) and then release.
• Perform 10 contractions, rest for 10 seconds, and repeat for 2-3 sets.
• As the exercise becomes easier, progress to performing Kegels while sitting or standing.

Incorporating Kegel exercises into your daily routine can lead to significant improvements in pelvic floor strength and function^[4]. 

Consult your doctor before starting any new exercise programme.

2. Bridge Pose (Setu Bandhasana)

The bridge pose may support pelvic floor engagement indirectly^[6]. Here's how to perform the bridge pose for pelvic floor health:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Slowly lift your hips towards the ceiling until your shoulders, hips, and knees form a straight line.
• Hold this position for a few seconds before gently lowering your hips back down to the starting position.

3. Happy Baby Pose (Ananda Balasana)

The happy baby pose is more of a gentle relaxation exercise and not for strengthening the pelvic floor muscles. These exercises are useful for those with pelvic floor tightness or overactivity, and during pregnancy. This pose helps stretch and relax the pelvic floor muscles, reducing tension and improving flexibility^[7]. Here's how to perform the happy baby pose:

• Lie on your back and bring your knees into your chest.
• Hold the outsides of your feet with your hands, keeping your elbows relaxed and pointing towards your knees.
• Gently pull your knees towards your armpits, allowing your tailbone to rest on the floor.
• Rock gently from side to side to deepen the stretch in your pelvic floor muscles.
• Continue breathing deeply to enhance relaxation and flexibility^[7].

4. Squats

Squats are an excellent exercise for strengthening the lower body and indirectly supporting the pelvic floor muscles^[6]. While they primarily target the quadriceps (the large muscle at the front of the thigh), hamstrings, and glutes, squats also help improve overall core stability, which is crucial for maintaining healthy pelvic floor function^[6]. To perform squats effectively, follow these steps:

• Stand with your feet shoulder-width apart, toes pointing slightly outward.
• Slowly lower your body, as if you are sitting back into a chair, keeping your back straight and your knees behind your toes.
• 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, focusing on maintaining proper form throughout the movement.
• Proper pelvic floor engagement and breathing are essential.

Incorporating squats into your exercise routine can help build a strong foundation for your pelvic floor health.

5. Diaphragmatic Breathing

Diaphragmatic (belly) breathing plays a vital role in improving pelvic floor health by promoting relaxation and reducing tension in the pelvic floor muscles^[8]. To practise diaphragmatic breathing, follow these steps:

• Find a comfortable position, either sitting with your back straight or lying on your back with your knees bent.
• Place one hand on your belly, just below your ribcage, and the other hand on your chest.
• Inhale slowly and deeply through your nose, allowing your belly to expand and rise whilst keeping your chest relatively still.
• Exhale slowly through pursed lips, allowing your belly to fall naturally as you release the breath.
• Repeat this breathing pattern for 5-10 minutes, focusing on the sensation of your belly rising and falling with each breath.

By incorporating diaphragmatic breathing into your daily routine, you can help promote relaxation, reduce stress, and support the health of your pelvic floor muscles.

Also Read: Best Breathing Exercises

Additional Tips for Pelvic Floor Health

In addition to the exercises mentioned above, there are several other ways to maintain optimal pelvic floor health:

• Follow a balanced diet rich in fibre to prevent constipation, which can strain the pelvic muscles^[9].
• Stay well-hydrated to maintain bladder control and overall pelvic floor function^[10].
• Maintain a healthy weight to reduce pressure on the pelvic floor muscles, helping prevent incontinence and other issues^[3].
• Practise good bowel habits and avoid straining during bowel movements to prevent damage to the pelvic muscles^[9].
• Avoid smoking and limit caffeine intake, as both can irritate the bladder and exacerbate incontinence^[11].

Lifestyle modifications should be discussed with your healthcare provider.

Incorporating these tips into your daily routine, along with regular pelvic floor exercises, can lead to significant improvements in pelvic floor health and overall well-being^[2].

Important: Pelvic floor strengthening is not appropriate for everyone; some conditions require relaxation rather than strengthening.

Conclusion

Pelvic floor exercises are essential for maintaining bladder control, enhancing sexual health, and improving overall pelvic floor muscle strength. By incorporating these exercises and tips into daily routines, individuals may experience significant benefits with an initial improvement in about 6-8 weeks and a meaningful strength change in about 3-6 months. This could differ from person to person based on other physical conditions and the frequency of exercise. Pelvic floor exercises may lead to improved quality of life and reduced risks of incontinence and other pelvic-related issues.

Regular practice can result in noticeable improvements after a few weeks, with substantial benefits within a few months. Prioritising pelvic floor health through these exercises and lifestyle changes can have a lasting positive impact on one's overall well-being.

Medical Disclaimer

This article is for informational purposes only and does not constitute medical advice. The information provided should not be used for diagnosing or treating health conditions. Always consult a qualified healthcare provider for diagnosis, treatment, and personalised medical advice. Do not disregard professional medical advice or delay seeking it because of information found in this article. If you have a medical emergency, contact your doctor or emergency services immediately.