To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10-15 times in a row. Don't hold your breath or tighten your stomach, buttock or thigh muscles at the same time. When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.

1. 5 Pelvic Floor Exercises for
Women
Health

2. Introduction
• After childbirth or as you get older, you may notice that your pelvic
floor muscles have weakened.
• The pelvic muscles support the bladder, bowel, and uterus. When
they contract, the organs are lifted and the openings to the vagina,
anus, and urethra are tightened. When the muscles are relaxed, urine
and feces can be released from the body.
• Pelvic floor muscles also play an important role in sexual function.
Strengthening these muscles can reduce pelvic pain during sex and
increase the ability of achieving pleasurable sensations. During
pregnancy, pelvic floor muscles support the baby and assist in the
birthing process.

3. Introduction
• Pregnancy and childbirth can cause the pelvic floor muscles to
weaken, and so can other factors like age, obesity, heavy lifting, and
chronic coughing. Weak pelvic floor muscles can cause:
• incontinence
• uncontrollable passing of wind
• painful sex
• Pelvic floor muscle training is a proven conservative treatment or
preventive for pelvic organ prolapse. Research reports this practice
reduced the frequency and severity of symptoms of pelvic organ
prolapse.

4. 1. Kegels

5. 1. Kegels
• Pelvic muscle training, or Kegels, is the practice of contracting and relaxing
your pelvic floor muscles. You may benefit from Kegels if you experience
urine leakage from sneezing, laughing, jumping, or coughing, or have a
strong urge to urinate just before losing a large amount of urine.
• Main muscles worked: pelvic floor
• Equipment needed: none
• Identify the right muscles. The easiest way to do this is to stop urination
midstream. These are your pelvic floor muscles.
• To perform Kegels, contract these muscles and hold for 5 seconds. Release
for 5 seconds.
• Repeat this 10 times, 3 times a day.

6. 2. Squats

7. 2. Squats
• Squats engage the largest muscles in the body and have one of the
largest payoffs in terms of strength improvement. When performing
this fundamental move, ensure your form is solid before you add any
resistance.

8. 2. Squats
• Main muscles worked: glutes, hamstrings, quadriceps
• Equipment needed: barbell
• Stand in an upright position, feet slightly wider than shoulder-width apart
and toes slightly pointed out. If using a barbell, it should be rested behind
your neck on your trapezius muscles.
• Bend your knees and push your hips and butt back as if you’re going to sit
in a chair. Keep your chin tucked and neck neutral.
• Drop down until your thighs are parallel to the ground, keeping your
weight in your heels and knees bowed slightly outward.
• Straighten your legs and return to an upright position.
• Complete 15 reps.

9. 3. Bridge

10. Pelvic tilt

11. 3. Bridge
• The bridge is a great exercise for the glutes. If done correctly, it also
activates the pelvic floor muscles in the process. Even without weight,
the pause and pulse of this move will have you feeling it.

12. 3. Bridge
• Muscles worked: glutes, hamstrings, pelvic floor
• Equipment needed: none
• Lie on the floor. Your spine should be against the ground, with knees bent
at a 90-degree angle, feet flat, and arms straight at your sides with palms
facing down.
• Inhale and push through your heels, raising your hips off the ground by
squeezing your glutes, hamstrings, and pelvic floor. Your body — resting on
your upper back and shoulders — should form a straight line down from
the knees.
• Pause 1–2 seconds at the top and return to the starting position.
• Complete 10–15 reps and 2–3 sets, resting 30–60 seconds between sets.

13. 4. Split tabletop

14. 4. Split tabletop
• Tabletop is a leg move that acts as the foundation of many moves in a
Pilates workout. By adding the split, you’re activating your hips and
pelvic floor muscles as well.

15. 4. Split tabletop
• Muscles worked: abs, hips, pelvic floor
• Equipment needed: mat
• Start with your back on the floor and knees bent so your thighs are
perpendicular to the floor and your shins are parallel to the floor.
• Your abs should be braced and your inner thighs should be activated,
legs touching.
• In a controlled movement, begin to slowly split your legs so each knee
falls outward, reaching a comfortable position.
• Slowly raise back to the start.
• Complete 10–15 reps and 3 sets.

16. 5. Bird dog

17. 5. Bird dog
• An exercise in balance and stability, bird dog is a full-body move that
makes you engage many muscles at once, including the pelvic floor.
• Muscles worked: abs, back, glutes and hips

18. 5. Bird dog
• Equipment needed: none
• Start on all fours with wrists under shoulders and knees under hips. Your
back should be straight and your neck should be neutral.
• Brace your core and draw your shoulder blades down your back toward
your hips.
• To start the move, simultaneously straighten and raise your left leg and
right arm, keeping your pelvis and shoulders in a neutral position. Don’t
raise or lower your head. Hold for 2 seconds.
• Bend and lower your leg and arm down back to the starting position while
maintaining stability. Then switch, raising your right leg and left arm. This is
1 rep.
• Complete 10 total reps and 3 sets.

19. Leg raising

24. Knee flexes