Everyone with a pelvis has pelvic muscles. However, most women don’t think or know much about their pelvic floor until they become pregnant. The pelvic floor is a part of our body that is integral to several bodily functions including defecation, urination, and sex. 

During pregnancy, your body undergoes several changes to accommodate your developing baby. One of the areas that experiences the most strain is the pelvic floor which can become weak, leading to challenges after birth.

Therefore, pelvic floor exercises aim to help strengthen your pelvic floor, ease labor, and aid in a quicker postpartum recovery, and many can be done anywhere (no one will know). 

If you’re wondering how to contract your pelvic floor before beginning the exercises below, it’s similar to starting to pee and then consciously stopping the flow. Those muscles that you tighten to stop peeing, are your pelvic floor.

In this blog, we’ll cover 10 crucial pelvic floor exercises that every woman should know to stay healthy. Let’s dive in!

What is your pelvic floor? 

It is a set of muscles that stretch from your pubic bone to your tailbone. These muscles support the bladder, bowel, anus and rectum, and urethra. In women, the pelvic floor also supports the uterus and vagina.

Unfortunately, if these muscles don’t work properly, it leads to challenges we often find hard to talk about such as pain during sex, and incontinence. If your pelvic floor is healthy, you can squeeze and contract those muscles as you do when holding back gas or holding urine in.

What happens to the pelvic floor during pregnancy?

When you become pregnant, your pelvic floor muscles help support your baby. However, when you give birth these muscles stretch and can weaken leading to the problems listed above. This is where pelvic floor exercises come into play.

1. Quick kegels

As the name suggests this exercise involves quickly contracting and releasing your pelvic floor muscles to strengthen them. To begin:

• Take a seated position and stay to the front of the chair.
• On an exhale, pull in your navel and tighten your pelvic muscles for at least one second before releasing them.
• Remember to breathe through the process.
• Do 10 repetitions then rest for at least 10 seconds. Repeat two to three times.
• Once you get the hang of it, you can try doing the exercise while sitting or standing.

2. Toe taps or marches

Designed to stabilize your core and ensure healthy pelvic floor contractions this exercise can be done by:

• Lying on the floor with legs raised and bent at the knees at a 90-degree angle.
• Take a deep breath feeling it in your ribs, then exhale through your mouth.
• Contract your pelvic floor and tighten your core.
• Slowly lift one leg, keeping your knee bent until it is parallel to the floor.
• Lower your leg.
• Repeat the process by alternating legs. Ensure your core is tight.
• Complete 12 to 20 reps total not per leg.

3. Happy baby pose

In some cases, you may have a tight or short pelvic floor which requires relaxation or lengthening. The happy baby pose can help relax and stretch your pelvic floor so the muscles contract easily and work effectively. To do this exercise:

• Assume the lying position with bent knees.
• Slowly bring your knees towards your stomach at a 90-degree angle with your feet facing up.
• Once your feet are up, hold onto them from the inside or outside.
• Gently open your knees until they are slightly extended beyond your torso.
• Flex your feet and heels. Stay in this position for a few breaths before releasing.

4. Heel slides

This exercise targets the deep core muscles and aids in pelvic floor contractions. To try it:

• Lie on the floor with your knees bent and keep your pelvis neutral.
• Take a deep breath feeling it in your ribs, then exhale through your mouth.
• Contract your pelvic floor muscles, tighten your core, and then slide one heel away from you.
• Go as far as is comfortable without releasing your core muscles.
• Inhale and slide your leg back to the start position.
• Do 10 reps for each leg.

5. Diaphragmatic breathing

The diaphragm and pelvic floor are closely related, when one descends or ascends so does the other. Therefore, strengthening the diaphragm can strengthen the pelvic floor. To engage in diaphragmatic breathing:

• Lie flat on the floor or sit in a chair.
• Try to relax and release the tension from your body.
• When you feel relaxed, place one hand on your chest and the other on your stomach.
• Breathe in for two to three seconds through your nose to expand your stomach, but try to keep your chest still. Then, slowly exhale.
• Repeat as many times as comfortable.

6. Bridges

Bridges help strengthen both your glute muscles and your pelvic floor. To complete this exercise:

• Lie on the floor with your back and feet flat and knees bent at a 90-degree angle.
• Using your arms to support you, push up through your heels to raise your hips.
• Hold this position for a few seconds before lowering your hips to the floor.
• Complete 10 repetitions and attempt two to three sets.

7. Stretching

Stretching is important as it can help relax your pelvic floor muscles and reduce tension and discomfort. To stretch your pelvic floor muscles you should:

• Get on your hands and knees, with your hands in line with your shoulders and your knees hip-width apart. Try to distribute your weight evenly between your hands and knees.
• In this position, slowly tilt your hips rounding your lower back. At this stage, you may feel your lower ab and pelvic floor muscles tighten.
• Next, tilt your hips forward so your stomach so your stomach arches towards the ground.
• Repeat as many times as comfortable.

8. Squats

Squats are a great exercise that strengthens all the muscles in your lower body including your pelvic floor. To complete squats correctly:

• Start in a standing position with your feet shoulder-width apart.
• With your weight centered on your heels, lower your body as if you’re about to sit in a chair but keep your chest lifted and your back straight.
• As you lower yourself, tighten your pelvic floor muscles and keep them engaged as you rise back up.
• Begin with three sets of 10 reps and gradually increase the number of reps when you get comfortable.

9. Bird dogs

The bird dog exercise engages many muscles including the pelvic floor and can strengthen it. To perform a bird dog:

• Get on your knees and hands with your knees under your hips, your hands under your shoulders, and your back straight.
• Keeping your head down, engage your core muscles and simultaneously raise one arm in front of you and raise the opposite leg.
• Hold this position for a few seconds before lowering your arm and leg and repeating with the opposite arm and leg.
• Repeat as comfortable.

10. Pelvic tilts

Pelvic tilts can help stabilize your pelvic floor and strengthen your abdominal and lower back muscles. To being:

• Lie on the floor with your back and feet flat and knees bent at a 90-degree angle.
• Tighten your ab muscles while pushing your lower back into the floor.
• Hold for a few seconds before relaxing.
• Begin with 10 reps and gradually increase the number as you get comfortable.

Conclusion

Pelvic floor exercises can be performed during pregnancy and postpartum. During pregnancy, a strong pelvic floor can help support the weight of your baby and prepare your body for labor. After pregnancy, it can assist with preventing incontinence and aid in a faster postpartum recovery. 

When done correctly and consistently, these exercises can have long-lasting benefits. However, getting the green light from your healthcare provider is crucial, as is consulting with a pelvic floor therapist to ensure you are doing the exercises correctly.

Sources:

1. How the diaphragm and pelvic floor are related. Sarton Physical Therapy. The important relationship between the diaphragm and the pelvic floor.
2. Exercises to strengthen your pelvic floor. OSF Healthcare. Pregnancy exercises to strengthen your pelvic floor.
3. Exercises to strengthen your pelvic floor. 2024. UT Health San Antonio. Five exercises to strengthen your pelvic floor.