Introduction
Your pelvic floor is a group of muscles at the bottom of your pelvis. These muscles support your organs and help control your bladder and bowels. Most people only think about these muscles when something goes wrong. This guide will show you how simple exercises can keep these muscles strong and healthy.
What is the Pelvic Floor?
Think of your pelvic floor as a hammock of muscles. It stretches from your pubic bone to your tailbone. These muscles hold up your bladder and other organs. They also control when you pee, poop, and play a role in sex.
Key Muscles in Your Pelvic Floor
Your pelvic floor has these main muscle groups:
- Levator ani: The largest group, including muscles that lift and support
- Coccygeus muscles: Found at the back of your pelvic floor
- Perineal muscles: Muscles that help with sexual function
These muscles work as a team. They support your organs, control your bladder and bowels, and help with good sex.
Why Healthy Pelvic Floors Matter
Strong pelvic muscles help you in many ways:
- Control your pee: No more leaks when you cough or jump
- Better bowel habits: Easier pooping without accidents
- Better sex: More feeling and fun for both men and women
- Stronger core: Works with your abs and back for better support
- Holds organs in place: Stops organs from dropping, mainly in women
Common Pelvic Floor Problems
When Your Pelvic Floor Isn’t Working Right
About 1 in 4 women and 1 in 6 men have pelvic floor issues. Signs include:
- Leaking pee or poop
- Pain in your pelvis
- Pain during sex
- Hard time pooping
- Lower back pain
What Causes These Problems?
Many things can weaken your pelvic floor:
- Having babies: The top cause for women
- Getting older: Muscles weaken with age
- Surgery: Mainly prostate surgery in men
- Pushing to poop: Straining too hard
- Being overweight: Extra weight puts pressure on these muscles
- Lifting heavy things: Without the right form
- High-impact sports: Running and jumping without support
Benefits of Pelvic Floor Exercises
Studies show regular pelvic floor workouts can:
- Cut urine leaks by 70% in women
- Help men with erection problems
- Keep organs from dropping
- Reduce pain in the pelvis
- Make sex more fun
- Speed up healing after childbirth or prostate surgery
Dr. Rachel Gelman, a pelvic floor expert, says: “These exercises are one of the best ways to fix urine leaks without surgery. They can really improve life for both men and women.”
Finding Your Pelvic Floor Muscles
Before you start, you need to find the right muscles:
For Women:
- Try to stop your pee mid-flow
- Put a finger in your vagina and squeeze around it
- Imagine lifting something small with your vagina
For Men:
- Try to stop your pee mid-flow
- Try to lift your testicles without using hands
- Pretend you’re trying not to pass gas
Note: While stopping your pee helps find the muscles, don’t do this often. It can lead to bladder problems and UTIs.
Basic Pelvic Floor Exercises
Kegels (Simple Squeezes)
These are the main pelvic floor exercises:
- Quick Squeezes:
- Tighten your pelvic floor quickly
- Hold for 1-2 seconds
- Let go fully
- Do this 10-15 times
- Long Squeezes:
- Slowly tighten your pelvic floor
- Hold for 5-10 seconds (work up to this over time)
- Let go fully and rest for 10 seconds
- Do this 10 times
- The Elevator:
- Think of your pelvic floor as an elevator
- Slowly tighten as if the elevator is going up floor by floor
- Hold at the “top floor” for 3-5 seconds
- Slowly “go down” by letting go bit by bit
- Do this 5-10 times
How to Breathe Right
Good breathing makes these exercises work better:
- Breathe normal during exercises; don’t hold your breath
- Keep your belly, butt, and thigh muscles loose
- Focus just on your pelvic floor muscles
Dr. Leah Millheiser from Stanford University says: “Breathing right while doing these squeezes is key. Many people hold their breath, which pushes down on these muscles and works against what you’re trying to do.”
Advanced Pelvic Floor Exercises
Once you master the basics, try these harder moves:
Real-Life Movements
Add pelvic floor squeezes to daily actions:
- Squeeze before you cough, sneeze, or lift something
- Practice while walking, climbing stairs, or standing up
- Combine with arm movements to match real-life tasks
Bridge with Pelvic Floor Squeeze
- Lie on your back with knees bent and feet flat
- Tighten your pelvic floor muscles
- Lift your hips up while keeping those muscles tight
- Hold for 3-5 seconds, then lower while still squeezing
- Do this 10 times
Squats with Pelvic Floor Work
- Stand with feet shoulder-width apart
- Tighten pelvic floor muscles before you start the squat
- Keep them tight as you lower into a squat
- Let go as you stand back up
- Do this 10 times
Special Routines for Different People
For Pregnant Women
Pregnancy puts a lot of weight on your pelvic floor. Studies show women who do these exercises while pregnant have:
- 30% less chance of leaking pee late in pregnancy
- Easier labor and birth
- Faster recovery after baby comes
Daily routine during pregnancy:
- 10-15 long squeezes (5-8 seconds each)
- 10-15 quick squeezes
- Do this 3 times a day
After Having a Baby
Pelvic floor rehab is vital after childbirth:
- Start gentle squeezes 1-2 days after birth (if your doctor says it’s okay)
- Begin with short, light squeezes and slowly do more
- Think about seeing a pelvic floor therapist, especially after a hard birth
For Men After Prostate Surgery
Studies show men who do pelvic floor exercises after prostate surgery have:
- 40% less urine leakage
- Faster return to bladder control (3.5 months versus 6 months)
- Better sexual function
Daily routine after surgery:
- Start with 5 squeezes held for 3 seconds
- Work up to 10 squeezes held for 10 seconds
- Do 3 sets daily
For Older Adults
Age affects your pelvic floor, but exercises can help:
- Start with shorter holds (3-5 seconds)
- Focus on fully letting go between squeezes
- Stick with daily practice
- Try seated exercises if moving is hard
Tools to Help Your Training
Tech can make these exercises work better:
Biofeedback
These devices measure your muscle work and show you results:
- Help find the right muscles
- Show if you’re squeezing hard enough
- Track your progress
Studies show women using biofeedback with these exercises get 25% better results than exercises alone.
Vaginal Weights
For women, weighted cones offer a way to build strength:
- Put a cone in place and hold it using your pelvic muscles
- Start with the lightest weight and add more as you get stronger
- Use for 15 minutes daily
Pelvic Floor Trainers
Modern devices and phone apps can:
- Guide your workout
- Remind you to exercise
- Track your progress
- Give you custom programs
Common Mistakes and Fixes
Mistake 1: Using the Wrong Muscles
Many people squeeze their belly, butt, or thigh muscles instead of their pelvic floor.
Fix: Practice in front of a mirror to check other muscles stay loose. Put a hand on your belly to make sure it doesn’t move when you squeeze.
Mistake 2: Holding Your Breath
Holding your breath pushes down on your pelvic floor.
Fix: Count out loud during squeezes to keep breathing normal.
Mistake 3: Doing Too Many
Too much exercise can tire out pelvic muscles and make symptoms worse.
Fix: Follow the suggested reps and take rest days. Good form matters more than how many you do.
Mistake 4: Not Relaxing Fully
Not letting go between squeezes stops muscles from working their full range.
Fix: Focus just as much on the release as the squeeze, making sure to fully relax after each one.
Exercises for Specific Problems
For Stress Urinary Incontinence (Leaking When You Sneeze or Jump)
Studies show 70% of women with stress leaks see big gains with these exercises:
- Focus on quick squeezes to help fast response
- Try the “Knack” trick: squeeze before and during things that cause leaks
- Do exercises lying down, sitting, and standing
For Pelvic Organ Prolapse (When Organs Drop)
Research finds these exercises can improve prolapse by one full grade:
- Focus on longer squeezes (8-10 seconds)
- Add exercises that work with your breathing
- Think about using tools with a pro’s guidance
For Erectile Dysfunction
Studies show men doing pelvic floor exercises for 6 months had:
- 40% better erectile function
- 35.5% got back normal function
Daily routine:
- 10 long squeezes (10 seconds each)
- 10 quick squeezes
- Do this 3 times daily
For Overactive Bladder (Sudden Urges)
Special methods can help manage sudden urges:
- Quick squeezes when you feel the urge
- Distraction plus pelvic floor squeezes
- Bladder training along with pelvic floor work
Making Your Own Routine
A good pelvic floor plan should be:
Regular
- Set times each day (morning, commute, bedtime)
- Link to habits you already have (brushing teeth, watching TV)
- Use phone reminders
Getting Harder Over Time
- Start with 5 reps and slowly do more
- Begin with 3-second holds and work up to 10 seconds
- Track symptom changes to see your progress
Doable Long-Term
- Set goals that fit your life
- Mix quick and slow squeezes
- Take rest days so muscles don’t get tired
When to See a Pro
Talk to a doctor or pelvic floor therapist if:
- You feel pain during exercises
- Symptoms get worse despite regular training
- You can’t find the right muscles
- You have a history of pelvic injury or surgery
- You see no change after 6 weeks of regular exercise
Dr. Alyssa Tait, pelvic health expert, says: “While self-led exercises help, seeing a pro can find hidden issues that might need special care.”
What Happens at Pelvic Floor Therapy
A typical session may include:
- Full check of how your pelvic floor works
- Internal and/or external check of muscle strength
- Learning about your body and proper form
- Custom exercise plan
- Hands-on therapy
- Biofeedback training
Most people need 6-12 visits, based on how severe their problem is.
Fitting Exercises Into Your Day
Habit Stacking
Pair pelvic floor squeezes with daily tasks:
- During your morning shower
- While waiting in line
- During TV ads
- At red lights
- On your daily commute
Visual Reminders
Use cues to help you remember:
- Sticky notes on your mirror
- Phone wallpaper
- Color-coded items in spaces you use often
Different Positions
Practice in various poses to build real-world strength:
- Lying down (easiest to start)
- Seated (medium challenge)
- Standing (harder)
- While walking (advanced)
What Research Shows
Studies strongly back these exercises:
- A 2018 review of 31 studies found pelvic floor training works much better than no treatment for urine leaks.
- Cleveland Clinic research shows about 75% of people with stress leaks get much better with dedicated training.
- A 2019 review proved that supervised programs work better than self-led exercises.
- University of New Mexico studies found men with ED who did these exercises got results similar to taking ED drugs.
New Trends in Pelvic Floor Training
Coming soon:
- VR biofeedback creating immersive training worlds
- Online pelvic floor therapy bringing expert care to more people
- AI tools offering more exact muscle checks
- Wearable tech providing ongoing tracking and feedback
Common Questions
How soon will I see results?
Most people notice first changes within 4-6 weeks of regular practice. Big changes usually happen within 3 months. Results vary based on how bad your problem is, how often you practice, and your form.
Can these exercises harm me?
For most people, properly done exercises are safe. But some people (those with pelvic pain or too-tight muscles) might feel worse with standard strengthening. Always talk to a doctor if you feel pain or your symptoms get worse.
How many should I do each day?
Start with 3 sets of 10 reps daily, mixing both quick and long squeezes. Good form matters more than high numbers—focus on doing them right rather than doing many.
Should men do these exercises too?
Yes! Men gain a lot from pelvic floor training, especially those with stress leaks, after prostate surgery, with erection problems, or who finish too quickly during sex.
Can these exercises improve sex?
Yes. Research shows better arousal, feeling, and stronger orgasms in women, and better erections and control in men after regular pelvic floor training.
Are there apps to help?
Several good apps offer guidance, reminders, and tracking for pelvic floor exercises. Look for apps made with input from pelvic health experts.
Can I do these exercises during pregnancy?
Not only can you do them, they’re highly advised during pregnancy (if your doctor says it’s okay). They help support the growing weight, prep for birth, and speed recovery after baby.
Conclusion
Pelvic floor exercises offer a powerful, non-surgical way to fix many pelvic health issues for all ages and genders. With good form, regular practice, and patience, these simple exercises can greatly improve life quality, from better bladder control to more enjoyable sex.
Remember that while self-led exercises help, guidance from expert therapists can get the best results, especially for complex or stubborn issues.
By making pelvic floor exercises part of your daily routine, you invest in your long-term health. You’ll get both quick symptom relief and prevent future problems.