5 Best Pelvic Floor Exercises

Looking to strengthen your pelvic floor? Look no further! In this article, I’ll go over the 5 best pelvic floor exercises that will help you tone and tighten those muscles.

You’ll learn how to do kegel exercises, squats, bridge pose, pelvic tilts, and glute squeezes. By incorporating these exercises into your routine, you’ll be well on your way to a strong and healthy pelvic floor.

So let’s get started!

Outdoor sports and yoga
Outdoor sports and yoga

Kegel Exercises

Kegel exercises can help strengthen the pelvic floor muscles. These exercises are simple and can be done anywhere, anytime. However, they do need to be performed correctly or they can result in more imbalance.

To start, sit or lie down comfortably. Contract your pelvic floor muscles, as if you were trying to stop the flow of urine. Hold this contraction for a few seconds, then release. Repeat this process about 10 times.

As you get more comfortable, try holding the contractions for longer periods of time. Regularly doing Kegel exercises can improve bladder control, reduce the risk of urinary incontinence, and even enhance sexual satisfaction.

Here is more information regarding Kegels and how to properly do them.


Doing squats is a great way to strengthen your lower body and improve your pelvic floor muscles. Squats work multiple muscle groups simultaneously, including your glutes, quadriceps, hamstrings, and core.

To perform a squat, start by standing with your feet shoulder-width apart. Then, lower your body as if you were sitting back in a chair, keeping your heels on the ground and your back straight. As you come back up, push through your heels and squeeze your glutes.

Bridge Pose

Lie down on your back and bend your knees to perform the bridge pose, an effective exercise for strengthening your glutes and core.

As you lift your hips off the ground, imagine pushing through your heels and engaging your glutes to create a straight line from your knees to your shoulders.

Feel the burn in your glutes and lower back as you hold the position for a few seconds, then slowly lower your hips back down.

This pose not only targets your glutes but also activates your core muscles, helping to improve overall stability and posture.

Regularly practicing the bridge pose can lead to stronger glutes, a more stable core, and increased overall strength and mobility in your lower body.

Pelvic Tilts

To engage your core and improve pelvic alignment, simply tilt your pelvis forward and backward while maintaining a neutral spine.

Pelvic tilts are a highly effective exercise for strengthening your pelvic floor muscles and promoting better posture.

To perform pelvic tilts, start by lying on your back with your knees bent and feet flat on the floor.

As you inhale, tilt your pelvis forward, and imagine it moving toward your belly button.

Exhale bring your pelvis back to neutral.

Then inhale again and tilt your pelvis backward, arching your lower back slightly.

Continue this gentle rocking motion, focusing on activating your deep core muscles and maintaining proper alignment.

Pelvic tilts can be done daily and are a great addition to your pelvic floor exercise routine.

Glute Squeezes

While engaging your core, squeeze your glutes to activate and strengthen your buttock muscles. Glute squeezes are a simple yet effective exercise that can be done anywhere and at any time.

To perform a glute squeeze, start by sitting or standing upright with your feet hip-width apart. Take a deep breath in and as you exhale, gently squeeze your glutes together. Hold this squeeze for a few seconds before releasing and repeating for a total of 10-15 repetitions.

The glute muscles play a key role in stabilizing the pelvis and supporting the lower back. By incorporating glute squeezes into your daily routine, you can improve overall pelvic floor function and reduce the risk of pelvic floor disorders.

Frequently Asked Questions

How Often Should I Do Kegel Exercises to See Results?

To see results from Kegel exercises, you should do them regularly. Consistency is key. Aim for at least three sets of 10-15 repetitions per day.

Can Doing Squats Help With Pelvic Floor Dysfunction?

Squats can potentially help with pelvic floor dysfunction. They target the muscles in your legs and core, which can indirectly support your pelvic floor.

However, it’s best to consult with a healthcare professional for personalized advice.

Is It Safe to Practice the Bridge Pose During Pregnancy?

Yes, it’s safe to practice the bridge pose during pregnancy. This exercise strengthens your pelvic floor muscles and can help alleviate discomfort.

Remember to listen to your body and consult your healthcare provider.

How Do Pelvic Tilts Specifically Target the Pelvic Floor Muscles?

Pelvic tilts specifically target the pelvic floor muscles by engaging and strengthening them. This exercise involves contracting and relaxing your pelvic muscles, which helps improve their tone and function.

Are Glute Squeezes Effective for Both Men and Women in Strengthening the Pelvic Floor?

Yes, glute squeezes are effective for both men and women in strengthening the pelvic floor.


So there you have it – the 5 best pelvic floor exercises that you can incorporate into your fitness routine.

By regularly practicing Kegel exercises, squats, bridge pose, pelvic tilts, and glute squeezes, you can strengthen your pelvic floor muscles and improve your overall health and well-being.

Remember to consult with a healthcare professional before starting any new exercise regimen, and listen to your body’s limits.

If you have questions about your pelvic floor, we offer in-person or virtual appointments to help. CLICK HERE!

Get my best FREE Pain During Intimacy Workbook AT THIS LINK

I help women and children live their life to the fullest, without worrying about pelvic floor pain, peeing while sneezing, or difficulty pooping. When not at the office, I like to play board games with my kids, binge-watch Netflix with hubby, and travel outside of the AZ heat.

Leave a Reply

Your email address will not be published. Required fields are marked *

Stomach ache. Woman holds hands stomach. Menstrual pain or bowel problems. Pain.

Do You Experience Pain During Intimacy?

Don’t Let This Kill The Mood ❤️ 

  1. Understand the anatomy of the pelvic floor
  2. Learn regular pelvic floor exercises & health tips
  3. Identify and address underlying issues of pelvic floor dysfunction