Pelvic Floor Health: Exercises & Tips for Strengthening the Pelvic Muscles

Updated on June 4, 2023

The pelvic floor, consisting of muscles and connective tissues, plays a vital role in supporting various organs such as the bladder, rectum, uterus, and more. Maintaining the health and strength of these muscles is crucial for daily functions, stability, and preventing pelvic floor disorders. In this blog post, we will explore effective exercises and valuable tips to strengthen your pelvic floor muscles. Whether you’re experiencing symptoms or simply want to improve your overall well-being, incorporating these exercises into your routine can bring about positive changes.

Understanding the Pelvic Floor

The pelvic floor is a group of muscles and tissues that form a sling-like structure, supporting the pelvic organs and maintaining their proper function. These organs include the bladder, urethra, rectum, anus, prostate (in men), uterus, cervix, vagina, and intestines. When the pelvic floor muscles weaken or become dysfunctional, it can lead to various conditions known as pelvic floor disorders.

Common Causes of Pelvic Floor Dysfunction

Several factors can contribute to pelvic floor dysfunction, including pregnancy, childbirth, aging, surgery, heavy lifting, prolonged sitting, sexual abuse, excessive weight, endometriosis, irritable bowel syndrome, and interstitial cystitis. These factors can lead to both hypotonic (weak) and hypertonic (tight) pelvic floor muscles, each requiring different approaches for rehabilitation.

Understanding Pelvic Floor Disorders

Pelvic floor disorders encompass a range of conditions such as urinary or fecal incontinence, overactive bladder, urgency urinary incontinence, and pelvic organ prolapse. These conditions can cause a variety of symptoms, including pelvic pressure or fullness, frequent urge to urinate or painful urination, urinary leakage, lower back pain, constipation, difficulty emptying the bladder, pain with sexual intercourse, and pelvic muscle spasms.

Strengthening the Pelvic Floor

The “rapid squeeze” Kegel is an effective exercise for hypotonic pelvic floor muscles. This workout requires the pelvic floor muscles to contract powerfully and swiftly, followed by a quick and forceful relaxation. As your strength increases, perform more repetitions of this exercise in multiple sets.

The heel slide is another excellent workout to strengthen the pelvic floor muscles. Lie on your back with your knees bent and feet flat on the ground. Engage your pelvic floor muscles and gradually slide one heel away from your body to extend your leg. After completing the exercise with one leg, repeat it with the other. Execute several sets for each side.

Marching exercises are beneficial for improving weak pelvic floor muscles. Lie on your back with your knees bent and feet flat on the ground. Lift one leg off the ground while maintaining a straight angle between your knee and thigh. Place one leg down before switching to the other. Alternate your legs across multiple sets.

The Happy Baby Pose in yoga is an outstanding workout for enhancing pelvic floor strength. While lying on your back, draw your legs close to your chest. Hold the outer parts of your feet and gently lower your knees to the ground to open your hips. Maintain this position and actively engage your pelvic floor muscles for several deep breaths.

Diaphragmatic breathing can be employed to relax hypertonic pelvic floor muscles. Get comfortable by placing one hand on your abdomen and the other on your chest. Inhale deeply through your nose a few times, feeling your belly expand as you do so. Concentrate on allowing your pelvic floor muscles to fully relax as you slowly exhale through your mouth.

Cautionary Note: Antibiotic Treatments

It’s important to note that while exercises can be beneficial for strengthening the pelvic floor muscles, they are not a substitute for medical treatment, especially in the case of urinary tract infections (UTIs). Antibiotic treatments for urinary tract infections are the recommended approach.

Incorporating Pelvic Floor Exercises into Daily Life

Apart from specific exercises, it is also crucial to incorporate pelvic floor muscle activation into your daily life.

Practice being mindful of your pelvic floor muscles throughout the day. Take a moment to check in with them and consciously engage them when performing activities such as lifting heavy objects, sneezing, or laughing.

Maintaining good posture and alignment can positively impact your pelvic floor health. Practice proper body mechanics during activities that involve lifting, bending, or sitting for long periods. If you want to keep your pelvic floor stable, you need to avoid slouching and use your core muscles.

Establish regular bathroom habits to prevent straining during bowel movements. Avoid delaying the urge to urinate or have a bowel movement when nature calls. It’s essential to maintain a healthy and regular pattern to support pelvic floor health.


Maintaining a healthy pelvic floor is crucial to one’s well-being and quality of life as a whole. Quick flick Kegels, heel slides, marches, Happy Baby Pose, and diaphragmatic breathing are just some of the exercises that can help strengthen the pelvic floor muscles and lead to better bladder and bowel control, fewer symptoms of pelvic organ prolapse, and overall better sexual health. 

Don’t forget that if you’re having problems with your pelvic floor muscles or have any worries, a physical therapist specializing in this area is your best resource. You can have more freedom and self-assurance in your daily life by making care for your pelvic floor a top priority.

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The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.