Pelvic Floor Strengthening Guide: Daily Exercises for Better Health and Function

Key Takeaways

• Regular pelvic floor exercises support bladder and bowel control, sexual function, and core stability while reducing pain and dysfunction.
• Strength and relaxation of the pelvic floor are equally important for balanced muscle function and coordination. Being too tight or too weak can cause similar issues in men and women.
• Consistency, proper technique, and professional guidance can enhance long-term pelvic health outcomes for everyone.

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Have you heard the hype about pelvic floor strengthening, but are unsure what it means? Our pelvic floor plays a vital role in many essential bodily functions. Specifically, it forms a supportive sling at the base of the pelvis, helping to control bladder and bowel function, support the spine and abdominal organs, and contribute to sexual health. Whether you're standing, lifting, sneezing, exercising, or simply going about your daily activities, your pelvic floor works constantly to support your core while preventing problems like leakage, pain, sexual dysfunction, or weakness.

Like other muscle groups, the pelvic floor can be strengthened through targeted exercises and increased awareness. Consistent training of these muscles improves core stability and bladder and bowel control, reduces the risk of pelvic organ prolapse, and can even support better posture and athletic performance.¹ For pregnant and postpartum individuals, those recovering from surgery (i.e., prostatectomy, hip surgeries, spine surgeries), or individuals over 50 years old, strengthening the pelvic floor is a powerful step toward maintaining long-term health and quality of life. 

This article will help you better understand the importance and function of the pelvic floor, guide you through basic pelvic floor exercises, and give you essential resources for ensuring a healthy pelvic floor for a supportive foundation from the inside out.

Understanding the Pelvic Floor - What is it?

Why is it called the pelvic floor?  As a supportive, hammock-like structure, this group of muscles, ligaments, and tendons spans the bottom of your pelvis (hence the term floor). The muscles attach front to back from the pubic bone to the tailbone and side to side from one sit bone to the other. As a team, they create a foundation for the pelvic cavity and support vital organs such as the bladder, uterus or prostate, and rectum. Of course, every human being has a pelvis and requires a pelvic floor to function properly; however, some slight differences between men and women are worth noting.^2,3 

Here are the main functions of the pelvic floor muscles and how men and women require slightly different purposes of their pelvic girdle: 

• Supports Pelvic Organs: The sling of muscles and ligaments helps to support the bladder, genitals, rectum and anus in both men and women. 
• Maintains Bowel and Bladder Continence: Coordination of these muscles helps control the opening and closing of the urethra (for urine) and anus (for stool and gas). Proper strength and coordination can prevent urinary and fecal incontinence and leakage in both men and women.
• Assists in Sexual Function: For women, a healthy pelvic floor contributes to vaginal tone, arousal, and orgasm. Similarly (but differently) in men, the pelvic floor aids in erection, ejaculation, and orgasm.
• Provides Core Stability: A strong pelvic floor assists the abdominal and back muscles in stabilizing the spine, pelvis, and hip joints for ease of movement and strong body mechanics. In addition, the muscles work in tandem to ensure proper posture and overall spinal alignment in both standing and sitting positions.
• Facilitates Pressure Management: With optimal coordination, the pelvic floor helps manage intra-abdominal pressure during activities like lifting, coughing, sneezing, and straining to prevent leakage and organ prolapse.
• Supports Childbirth: For those who have a uterus, the pelvic floor muscles and connective tissue stretch to allow for the passage of the baby during vaginal delivery. In addition, these same areas retract and recover in postpartum to assist in the return of normal pelvic floor function. 

5 Benefits of Pelvic Floor Exercises

Considering the many functions of the pelvic floor, maintaining the strength and integrity of this area is so important for our overall health and quality of life. Below are five powerful benefits of keeping your pelvic floor muscles strong and healthy.

1. Improved Bladder and Bowel Control: Strengthening the pelvic floor helps regulate the muscles around the urethra and anus, reducing or preventing urinary and fecal incontinence. This is especially helpful for people who leak when they sneeze, laugh, exercise, or those with urgency-related leakage.^4,5
2. Enhanced Sexual Function: Strong pelvic floor muscles can improve blood flow, sensation, and muscle tone in the pelvic region. In women, this can lead to increased arousal and more satisfying orgasms.^6,7 In men, it may support erectile function, help with ejaculation control, and enhance sexual performance.⁸
3. Support During and After Pregnancy: Pelvic floor exercises can prepare the body for childbirth by increasing muscle endurance and control. Postpartum, they aid recovery by restoring pelvic floor strength and helping manage issues like leakage or pelvic organ prolapse.
4. Increased Core Strength and Stability: The pelvic floor is a crucial part of the deep core system. When trained properly, it works with the diaphragm and abdominal muscles to stabilize the spine and pelvis during movement, improving posture, reducing lower back pain, and enhancing physical performance.⁹
5. Reduced Risk of Pelvic Organ Prolapse: A strong pelvic floor helps hold the pelvic organs in place.¹⁰ In women, this is particularly important for preventing or managing prolapse, where organs like the bladder or uterus drop into the vaginal canal. In men, it supports rectal and bladder function as they age.¹⁰

Effective Pelvic Floor Exercises

To maintain a healthy pelvic floor, it's important to focus on both strengthening and relaxing the muscles. Overactive or tense pelvic floor muscles can be just as problematic as weak ones, contributing to discomfort, pain, and dysfunction. A routine that includes both activation and relaxation will help improve your pelvic floor's muscle coordination, flexibility, and endurance. Try some of the following exercises that target these specific muscles:

Strengthening

• Kegels (Basic Contraction): This involves engaging the pelvic floor muscles for brief isometric holds to improve awareness and activation. Think about lifting these muscles up, as if trying to zip up your pants. Hold for five seconds, then relax fully for five seconds. Aim for 10 repetitions, two to three times per day.
• Pelvic Tilts: Lie on your back with knees bent. Flatten your lower back into the floor by gently tilting your pelvis backwards (tailbone underneath you) and lifting the pelvic floor muscles upward. Release the muscles and breathe inward as you return to a neutral resting position. Repeat 10 to 15 times to promote gentle activation and core stability.
• Bridges with Pelvic Floor Engagement: Lie on your back with knees bent and feet flat. As you lift your hips into a bridge, gently contract your pelvic floor. Lower your hips while relaxing the muscles. Repeat 10 times to build coordination with hip and core strength.

Relaxation

• Happy Baby Pose: Lie on your back and bring your knees toward your chest and feet up towards the ceiling, holding the outer edges of your feet or ankles. Let your pelvic floor fully relax and breathe deeply for one to two minutes. This position encourages muscle release and flexibility, which has been shown to improve symptoms of constipation, pain, and sexual dysfunction.
• Deep Diaphragmatic Breathing: Sit or lie comfortably on the floor or in a chair. Inhale deeply through your nose, allowing your rib cage to expand outwards and the pelvic floor to expand downwards. Exhale slowly and feel the pelvic floor lift up and inwards. This encourages pelvic floor coordination with breathing, which will help improve tone and reduce incontinence and leakage.¹¹
• Child’s Pose with Focused Breathing: Kneel on the floor, sit back on your heels, and stretch your arms forward. Inhale deeply into your belly and pelvic floor, allowing everything to fully relax before exhaling. 

Incorporating Pelvic Floor Exercises into Your Routine

Making pelvic floor exercises a consistent part of your daily routine can lead to noticeable improvements in strength, control, and overall pelvic health. Here are some practical tips to help you stay on track and make pelvic floor training a lasting habit:

• Consistency: As always, consistency is key. Set a regular schedule for performing your exercises, such as first thing in the morning or before your lunch break. 
• Stack your habits together: Linking your pelvic floor exercises to daily activities like brushing your teeth or waiting at a stoplight can also help create lasting habits. Consider it a micro workout for your pelvic floor and core.
• Progress tracking: Keep a simple journal or use a pelvic health app to track how often you do the exercises and any changes in symptoms or control. This can help you recognize improvements and stay motivated.
• Professional guidance: If you're unsure about your technique or not seeing progress, consider consulting a pelvic floor physical therapist or other healthcare provider. They can offer personalized feedback, assess muscle function, and tailor exercises to your specific needs and goals.

Tools and Resources for Pelvic Floor Training

If you have trouble sticking to a new habit or are worried about making progress on your own, then try some of these tools and resources. Mobile apps like Elvie Trainer, Squeezy, and Kegel Trainer offer guided routines, reminders, and progress tracking to help you stay on schedule and monitor improvements. Biofeedback devices, such as vaginal or rectal sensors, help with proper technique during both contraction and relaxation phases. When focusing on increasing muscle strength, try a weighted pelvic floor exerciser (often called Kegel weights or balls) for gradual resistance training. 

However, you don’t have to do this alone. Pelvic floor physical therapists use ultrasound or EMG biofeedback to assess muscle function, derive exercise plans, and check in regularly to ensure progress. Online platforms, educational videos, and virtual consultations have also made pelvic floor education and treatment more accessible. Seeking assistance from outside resources and tools can help increase awareness, make lasting changes, and enhance accountability for any individual during their pelvic health journey.

The Bottom Line

Taking care of your pelvic floor is a simple yet powerful way to improve bladder and bowel control, enhance core strength, and support overall well-being. By incorporating targeted exercises into your daily routine and staying mindful of technique, you can build a strong foundation for lifelong pelvic health. Start small, stay consistent, and seek professional guidance when needed—your body will thank you.

Learn More With Signos’ Expert Advice

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