The pelvic floor is a group of muscles that play a crucial role in supporting your bladder, bowel, and uterus. Strengthening these muscles is essential for overall health, especially for women. A strong pelvic floor can help prevent incontinence, improve sexual health, and provide better core stability. Whether you're recovering from childbirth, preparing for menopause, or simply want to enhance your physical well-being, these exercises can help.

1. Modern Day Kegels

Kegels are the most well-known exercise for pelvic floor strength and are great when you are new to pelvic exercise programs. Traditionally there hasn’t been a great cuet to know whether or not you are performing them correctly. It’s more of a “Squeeze, do you feel that, do you feel that”? Even as a Physical Therapist, I can’t always visualize whether a client is doing it correctly without some type of internal device that provides visual feedback. However thanks to advances in women’s health, we now have a pelvic floor exerciser that gives real-time feedback. I know the device looks questionable, but ladies it works!

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How to Do It:

Set up the pelvic-floor exercise per instructions
Sit or lie down in a comfortable position.
Insert the Pelvic floor exerciser into vaginal area
Squeeze the muscles you’d use to stop urine flow.
Hold the contraction for 3–5 seconds, then release.
Repeat 10–15 times.

Tip: Avoid holding your breath or tightening your thighs, buttocks, or stomach.

2. Bridge

This yoga-inspired exercise works the pelvic floor, glutes and core.

How to Do It:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press through your heels and lift your hips toward the ceiling.
Squeeze your pelvic floor muscles as you lift.
Hold for 5 seconds, then lower your hips.
Repeat 10–15 times.

3. Elevated Heel Slides

A great exercise that activates the pelvic floor.

How to Do It:

Lie on your back with your knees bent and feet flat on the floor.
Resume your bridge pose by pressing through your heels and lifting hips towards the ceiling
Engage your pelvic floor as you slowly slide one heel along the floor until your leg is straight.
Slide it back to the starting position.
Repeat 10–12 times on each leg.

**Note if the elevated heel slides are difficult at this time, modify by eliminating the bridge pose. You will get great results by squeezing your pelvic floor muscles while on your back and performing your heel slide.

4. Squats

The perfect exercise to engage your pelvic floor while strengthening your legs and core.

How to Do It:

Stand with your feet shoulder-width apart.
Lower your body as if sitting into a chair, keeping your chest upright.
Engage your pelvic floor muscles as you rise back to standing.
Repeat 10–12 times.

5. Bird Dog

This exercise improves core and pelvic floor stability.

How to Do It:

Start on your hands and knees in a tabletop position.
Extend your right arm and left leg straight out.
Hold for a few seconds while engaging your pelvic floor.
Return to the starting position and switch sides.
Repeat 10–12 times on each side.

6. Toe Taps

Toe taps target the lower abs and pelvic floor.

How to Do It:

Lie on your back with your knees bent at 90 degrees and your feet off the floor.
Slowly lower one foot toward the floor, keeping your pelvic floor engaged.
Return to the starting position and switch sides.
Repeat 10–12 times on each side.

Investing in pelvic floor health is about more than avoiding leaks or discomfort—it's about feeling confident and enjoying everyday moments. Consistency is essential. Aim to incorporate these exercises into your routine 2-3 times a week for best results. Always consult with a healthcare professional before starting any new exercise program, particularly if you have any existing health conditions. If you’ve started the program and experience ongoing pelvic floor issues such as incontinence or pain, consult a pelvic floor physical therapist. They can provide tailored guidance and additional exercises. For a pelvic floor consult contact Dr.Jackie Meathe at https://physiofitcle.com/.

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