5 Amazing Exercises for Pelvic Floor Anyone Can Do

Exercises for pelvic floor target the pelvic muscles and other surrounding muscles and joints. The pelvic floor muscles serve as the foundation of the body, much like a structural frame does for a house.

The pelvic floor needs regular training just like any other muscle group must to stay healthy and work optimally. Like the other muscles in the body, overusing or misusing the pelvic floor can weaken it.

Moreover, these muscles can be damaged by pregnancy, menopause, obesity, chronic constipation, and even poor lifting technique. The pelvic floor can consequently be unable to unwind, contract, or move in sync.

Best Exercises for Pelvic Floor

Exercises for pelvic floor are easy to perform at home without any special tools other than a mat and pillow.

Here are five ways to maintain the strength and health of the pelvic floor so that it can operate properly and protect against injuries like pelvic organ prolapse and unintentional bladder and bowel incontinence:

1) Glute Bridge

Exercises for pelvic floor unwinds and synchronizing pelvic muscles. (Image via Pexels/Antoni Shkraba)

Although the bridge exercise is primarily used to strengthen the buttocks, it's also one of the best exercises for pelvic floor.

Here’s how to do a glute bridge:

With the feet flat on the ground and bit wider than hip-width apart, lie on your back, and bend your knees. Hold your arms at your sides with the palms down.
Lift the buttocks a few inches off the ground by tensing the muscles in the buttocks and pelvic floor.
For 3-8 seconds, maintain this posture.
Lower your buttocks to the floor while letting the pelvic floor muscles relax.

2) Squat

Squats are a lower body workout that, in addition to helping burn calories and lose weight, can also strengthen the pelvic floor, tone the abs, and improve posture by using all the muscles in the body.

Here’s how to do a squat:

Start by assuming a standing position with your feet shoulder-width apart and arms by your sides.
Maintain your hands behind your head.
As though you were going to sit in a chair, bend your knees, and push your hips back.
Never lift from your heels or toes; instead, keep the weight centered. Also, maintain your chest high, abs firm, and back straight.
Inhale when you descend.
Keep your torso, back, and hips under the bar as you pause, and slowly return to the starting position once the thighs are parallel to the floor.
Breathe out as you rise. Repeat. You should perform at least five sets of 10-15 squats.

3) Leg circle

Exercises for pelvic floor are important to keep them healthy and working. (Image via Pexels/Mikhail Nilov)

This is one of the most fabulous exercises to strengthen the pelvic floor, as it enhances strength and coordination in the power center while also toning connective tissue, targeting the deep muscles, and training the core muscles' inter- and intramuscular synchronization.

Here’s how to do a leg circle:

Put your lower back on the floor while lying on your back and contracting the pelvic floor muscles.
Slowly drop your legs from center to right.. Lower your knees to the floor very slowly while maintaining a straight line between the hips and knees.
Breathe in and out, and take a moment to unwind. Return to your center before switching sides.
If necessary, add a pillow for your legs to rest on or slow yourself down a little with your hands.

4) Half-kneeling pallof press

For the prevention of urine incontinence and other pelvic floor problems, core stability and strength are essential.

The pallof press is one of the best pelvic floor exercises for women for deep abdominal muscle activation, core stability, and abdominal muscle tightening.

Here’s how to do a half-kneeling pallof press:

Fasten a band to your side as you assume a half-kneeling position with the feet and knees in a straight line and the lifted knee on the outside.
With your arms completely extended and shoulders level, grab the band with both hands, and press it away from your body.
Bring the band back up to your chest.
Keep your posture upright at all times.

5) Kegel

Exercises for pelvic floor (Image via Pexels/Abdullah Gouiaa)

The muscles that govern urine flow are the main targets of the kegel exercise. Here’s how to do a Kegel:

Closing your eyes, settle into a comfortable position, and picture the muscles that can block urine flow.
Make these muscles as tight as you can.
Hold on for 3-5 seconds. The squeezing should cause the muscles to feel as though they are lifting up.
Relax the muscles, and take a short break.

This is one of the excellent exercises for pelvic floor, and it can be changed up by performing it while standing, lying down, or squatting down on all fours.

Although exercises for pelvic floor don't initially appear to be particularly demanding, you should nevertheless go slowly. You don't begin by running twice a day for 20 kilometers if you want to increase your endurance.

Pelvic floor muscles run the danger of not relaxing if they're overworked. Constantly holding the pelvis in a tense state might harm your health and possibly bring on cramps.