Pelvic Floor Exercises: How to Strengthen Your Pelvic Floor Muscles

If you've ever been told to "do your Kegels," you may have smiled, nodded, and then wondered what exactly that meant. Pelvic floor exercises, while widely recommended, are often misunderstood. 

So in this guide, we’re walking you through everything you need to know about: 

• What your pelvic floor is and what it does. 

• Why strengthening (and relaxing) these muscles is important.

• How to figure out what your body truly needs. 

You’ll also learn how to perform Kegel exercises correctly, along with other movements that help support the broader core muscles connected to pelvic floor health.

What Are Pelvic Floor Exercises for Women? 

Pelvic floor exercises are a type of movement designed to engage, strengthen, and even relax the muscles that support your pelvic organs.

In the female body, the pelvic floor refers to the group of muscles and connective tissues that form a kind of hammock across the base of the pelvis. These muscles help support the bladder, uterus, and bowel, and they play a vital role in controlling urination, bowel movements, and sexual function.

When done regularly, pelvic floor exercises can help:

• Improve bladder and bowel control

• Reduce the risk of pelvic organ prolapse

• Increase sexual sensitivity

• Ease the physical stress placed on the core during pregnancy and childbirth

Pelvic floor exercises don’t require equipment and can be done discreetly, making them relatively easy for most people (at nearly any stage of life) to do.

Why Pelvic Floor Strength Matters

Your pelvic floor works like a hidden foundation. When it's strong and functioning well, it supports your internal organs. But when it's weak or underactive, it can lead to frustrating and even debilitating symptoms.

That said, it’s completely normal for pelvic floor strength to change over time. For example, things like pregnancy, birth, hormone shifts, frequent straining, intense workouts, or simply aging can all cause the pelvic floor to weaken over time.

The most common signs of pelvic floor weakness include:

• Urinary leakage, especially when coughing, sneezing, or laughing

• Fecal incontinence or difficulty controlling gas

• Pelvic organ prolapse (a feeling of heaviness or pressure in the pelvis)

• Reduced sexual sensation or difficulty achieving orgasm

Strengthening your pelvic floor through targeted exercises can help restore the muscle tone needed to support your pelvic organs and maintain healthy bodily functions. It can also improve coordination with your core and lower back, contributing to better posture and mobility.

Why Pelvic Floor Relaxation Matters, Too

While much of the focus around pelvic floor health is on building strength, it's important to understand that not all pelvic floor issues are caused by weakness. For many, the problem isn’t underuse, it’s overuse. This condition, known as pelvic floor hypertonicity, occurs when the muscles are overly tight, tense, or unable to relax properly.

Just like any other group of muscles, the pelvic floor needs to contract and release in balance. When the muscles are constantly engaged or held tight (due to stress, posture habits, trauma, or repetitive strain), it can lead to symptoms that are often mistaken for weakness.

Signs of an overactive pelvic floor may include:

• Pelvic pain or chronic lower back pain

• Pain during intercourse (dyspareunia)

• A constant urge to urinate or difficulty starting urination

• Difficulty fully emptying the bladder or bowels

• A sense of pelvic pressure despite no prolapse

In these cases, doing Kegels or other strengthening exercises can actually worsen the problem. Instead, what the body may need is pelvic floor relaxation, which involves a combination of deep breathing, targeted stretches, and techniques to release unnecessary tension.

If you’re experiencing symptoms of pelvic floor tightness, gentle practices like diaphragmatic breathing, child’s pose, happy baby stretch, and guided relaxation can help your pelvic floor relearn how to release tension. Working with a pelvic floor physical therapist can also be incredibly helpful for understanding your baseline and finding the right exercises for your body.

Should You Strengthen or Relax Your Pelvic Floor? Understanding What Your Body Needs

Before jumping into any kind of pelvic floor routine, it’s important to figure out what your body actually needs. And if you’re already experiencing some symptoms, it’s best to go ahead and consult with your healthcare provider before starting any exercises on your own. 

Here’s a quick guide to help you understand which direction might be right for you:

How to Identify Your Pelvic Floor Muscles

Before you begin any pelvic floor exercises, you need to be sure you're engaging the right muscles. The pelvic floor isn’t visible, so it can take a little practice to identify the correct sensation.

The easiest way to “find” where your pelvic floor muscles are and how they feel is by engaging the muscles around your vagina, urethra, and anus. If this is a challenge for you, it may help to insert a finger inside your vagina and try to squeeze your muscles around it. You can also pretend that you are urinating, and then imagine that you want to stop the flow midstream before releasing it again (don’t do this while actually urinating every time, as it may lead to an imbalance in muscle coordination in the bladder).

Although it may feel a bit awkward or uncomfortable at first, with time, you should be able to feel how your muscles contract and pull inward when you engage them.

Kegel Exercises: The Foundation of Pelvic Floor Strength

Kegel exercises are the most widely recognized type of pelvic floor training. 

Kegels involve the intentional contraction and relaxation of your pelvic floor muscles. Think of it as a "bicep curl" for your core: a gentle squeeze, a controlled release, and rest in between. 

Kegels can be performed in almost any position (lying down, sitting, or standing) and they require no equipment, making them easy to incorporate into your daily routine. 

Please note: It’s important to make sure Kegels are right for your body. If your pelvic floor muscles are already tight or overactive, focusing on strength training could actually make your symptoms worse. If you’re unsure what your body needs, speak with a doctor or pelvic floor physical therapist for guidance before starting any exercises.

Kegel Exercises and Sexual Benefits

One of the added bonuses of doing pelvic floor therapy exercises is the potential boost to your sexual health and experience.

For women, strengthening the pelvic floor can increase blood flow and muscle tone in the pelvic region. This can lead to heightened sensation, more control during intercourse, stronger orgasms, and improved natural lubrication. 

For men, Kegels can support better erectile function and stamina. They may also help with delaying ejaculation and improving overall pelvic control during intimacy.

Beyond physical improvements, pelvic floor exercises can also reduce stress and anxiety related to sexual performance. Feeling more in control of your body often leads to increased confidence, which is just as essential to intimacy as physical readiness.

Pregnancy and Kegel Exercises

Pregnancy places a tremendous amount of pressure on the pelvic floor muscles. As the uterus expands and hormone levels fluctuate, these muscles are tasked with supporting extra weight and preparing for the physical demands of childbirth. That’s why pelvic floor exercises are often recommended throughout pregnancy and into the postpartum period.

Here’s how Kegel exercises can help: 

• Improved bladder control: Hormonal changes and added pressure on the bladder can lead to urinary leakage. Strengthening the pelvic floor helps maintain control.

• Prepares for labor: A well-toned pelvic floor can improve muscle coordination during childbirth, potentially leading to a shorter second stage of labor.

• Reduces risk of prolapse: Strengthening muscles before birth may reduce the likelihood of pelvic organ prolapse later.

• Supports perineal healing: Engaging the pelvic floor can encourage circulation and healing after delivery.

As with any form of exercise during pregnancy, technique (and listening to your body!) matters. Here are a few helpful tips for performing Kegel exercises safely during pregnancy: 

• Perform gentle Kegels while sitting or lying down.

• Avoid overexertion or holding your breath.

• Stop immediately if you feel pain, pressure, or discomfort.

• Start with 5-10 slow contractions twice daily and increase gradually.

After birth, Kegels can also help restore strength in the pelvic area. Just be sure to start slowly and listen to your body’s cues, especially if you had a vaginal delivery.

During this time, Mira’s Prenatal vitamins can also provide essential nutrients that relieve tension in the body and support steady energy levels, helping your body stay resilient as it prepares and recovers from childbirth. 

And if you're feeling lost about pelvic floor health during or after pregnancy, we would love to support you! Our hormone health experts are always here to provide you with personalized, compassionate guidance on everything from Kegel exercises to pelvic floor support and overall reproductive wellness. 

Kegel Exercises for Men

Although Kegels are often associated with women's health, they can be just as beneficial for men. 

For example, Kegel exercises can support: 

• Improved bladder control and reduction in post-urination dribbling

• Recovery after prostate surgery

• Stronger erections and enhanced sexual stamina

• Better control over ejaculation, helping with premature ejaculation issues

Here are a few quick steps to get started: 

• Identify the correct muscles by imagining you are stopping urination midstream. 

• Contract those muscles and hold for 3-5 seconds.

• Relax for the same amount of time.

• Repeat 10-15 times per set, aiming for 2-3 sets per day.

Pro Tip: Try different positions, including sitting, standing, or lying down, to find what feels most comfortable for you.  

Pelvic Floor Strengthening Exercises: A Beginner’s Guide and Workout Routine

If you’re ready to start strengthening your pelvic floor, try to begin with a gentle and consistent routine. Here are a few practical tips to get started. 

How to Do Kegel Exercises

1. Find your pelvic floor muscles.

2. Contract and hold for 3-5 seconds.

3. Relax for 3-5 seconds.

4. Repeat 10-15 times, 2-3 times per day.

Pro Tip: Avoid holding your breath or squeezing other muscles like your abs, buttocks, or thighs. As you gain strength, you can gradually increase the hold time or number of repetitions.

Other Pelvic Floor Strengthening Exercises

Because the pelvic floor is part of your body’s core, any exercise that works to build this core muscle group as a whole will be helpful. Some examples of standard core-strengthening exercises include: 

• Bridge pose: Lie on your back with knees bent and feet flat. Lift your hips off the floor while engaging the glutes and pelvic floor.

• Pelvic tilts: Rock your pelvis gently back and forth while lying down or standing to build awareness and control.

• Squats: Perform slow, controlled squats to engage large muscle groups and support pelvic coordination.

• Bird dog: On hands and knees, extend one arm and the opposite leg while maintaining pelvic stability.

Pro Tip: Start with 2-3 sessions per week, focusing on form and slow, controlled movements.

Pelvic Floor Workout Routine

Ready to get started? This simple routine only takes about 10-15 minutes daily, and with consistent practice, you may start noticing results in as little as 4-6 weeks. 

• 10 Kegels

• 10 Bridges

• 10 Pelvic Tilts

• 10 Squats

• 10 Bird Dogs (each side)

How to Relax the Pelvic Floor Muscles

For those with a tight or overactive pelvic floor, learning how to relax these muscles is just as important as strengthening them. 

Here are a few relaxation exercises to try: 

• Deep diaphragmatic breathing: Inhale into your belly, allowing it to expand fully. Exhale slowly, focusing on releasing tension in the pelvic area.

• Child's pose and happy baby stretch: These gentle yoga positions encourage pelvic openness and relaxation.

• Pelvic rocking: While lying on your back, gently rock your pelvis back and forth to help release tension.

• Warm baths or guided relaxation audio: Soothing practices like heat and meditation can help calm the nervous system and relax deep muscle layers.

Like strengthening, pelvic floor relaxation requires consistency. Incorporate these techniques into your daily routine, especially during moments of stress or discomfort. If you’re still experiencing signs of pain and/or tension, it’s a good idea to speak with a pelvic floor specialist. They can help determine whether conditions like hypertonicity may be contributing to your symptoms.

Kegel Ball and Other Tools for Pelvic Floor Training

Once you’ve built a solid foundation with pelvic floor exercises and want to progress, tools like Kegel balls, biofeedback devices, and electrical stimulation can offer additional support.

Here’s a quick overview of each, along with some considerations to make before trying:

Advanced tools can be helpful if you’re not seeing progress with bodyweight exercises alone, or if you want to deepen your training. However, they should always be used mindfully and ideally under the guidance of a professional, especially if you have any medical conditions affecting your pelvic floor.

How Long to See Results and When to Get Help

Like any exercise program, pelvic floor training takes time and consistency. Most people notice some improvement within 4-6 weeks, with more significant changes by 3 months of regular practice.

If you're not seeing progress (or if your symptoms worsen), it may be time to consult a pelvic floor physical therapist. They can assess your technique, identify any issues, and create a personalized plan that fits exactly what you need. 

Here are a few signs you may need to seek professional help: 

• Pain during or after exercises

• Trouble engaging pelvic floor muscles

• Ongoing bladder, bowel, or sexual dysfunction

And if you’re TTC, recovering from pregnancy, or experiencing symptoms of perimenopause, Mira’s Panorama Lab Test can also be helpful for uncovering hormone imbalances that may be affecting your pelvic health and slowing progress. 

Key Takeaway: Strength From the Core Out

Your pelvic floor forms the foundation for so many aspects of your health, and it deserves intentional care and support. 

For some, that may mean daily Kegels and mindful strengthening. For others, it may mean letting go of chronic tension and finding ways to relax the muscles. 

The key is knowing where you stand, and seeking guidance if you're not sure.

For further support on movement and pelvic health (especially while TTC or during pregnancy), you may find the following resources on our blog helpful: 

• Fertility Yoga: 10 Poses & Routines for When You’re TTC

• 5 Pre Pregnancy Workouts: How to Prepare Your Body when TTC

• How to Prepare for Pregnancy

Frequently Asked Questions

How can I train pelvic floor muscles effectively?

The first step is to identify the correct muscles. The best way to spot them is to think of how you might stop the flow of urine. 

Once you’ve identified the muscles, you can then practice Kegel exercises by gently contracting and relaxing these muscles for 3-5 seconds at a time, gradually increasing duration and repetitions. It’s also a good idea to combine Kegel exercises with core-stabilizing moves like bridges and squats for full-body support. 

Which yoga postures are good for a weak pelvic floor?

Gentle strengthening poses like the Bridge Pose, Goddess Pose, and Chair Pose can all help support a weak pelvic floor. To improve relaxation and flexibility, you can also try poses like the Child's Pose and Happy Baby. 

Do Kegel exercises really work?

Yes, when done correctly and consistently, Kegel exercises can significantly improve symptoms related to pelvic floor weakness, such as urinary incontinence and sexual dysfunction. 

Are pelvic floor exercises safe to do during pregnancy?

Yes, pelvic floor exercises are generally safe and encouraged during pregnancy, as they can help prepare your body for labor and support recovery postpartum. 

If you have any questions or concerns about Kegel exercises during pregnancy, always speak with your doctor or midwife. They will be able to provide you with the very best support for your situation.