7 Easy Beginner-Friendly Pelvic Floor Exercises

When was the last time you gave your pelvic floor muscles some attention? If your answer is, “Wait… what even are pelvic floor muscles?”—you’re not alone. These often-overlooked muscles play a big role in things like bladder control, core strength, and even posture. The good news? Strengthening them doesn’t require fancy equipment or hours of work.

Here’s a beginner-friendly guide to help you get started with pelvic floor exercises. Whether you’re postpartum, dealing with some bladder leaks, or just curious about keeping things in shape down there, these exercises are simple, effective, and easy to work into your routine.

1. Kegels (the OG pelvic floor exercise)

If you’ve heard of any pelvic floor exercise, it’s probably this one. Kegels are the classic go-to, and for good reason—they work!

• How to do it: Tighten your pelvic floor muscles (as if you’re stopping the flow of pee midstream), hold for a few seconds, and release. Aim for 10 reps to start.
• Pro tip: Don’t hold your breath or tighten your abs—it’s all about isolating those pelvic floor muscles.

2. Bridge Pose (with a pelvic floor twist)

You know bridges, right? They’re great for your glutes, but they also sneak in some pelvic floor strengthening.

• How to do it: Lie on your back, knees bent, feet flat. As you lift your hips into a bridge, engage your pelvic floor muscles. Lower down and repeat.

3. Squats (but make them mindful)

Squats aren’t just for leg day! When done right, they’re a fantastic way to engage the pelvic floor.

• How to do it: Stand with your feet shoulder width apart. As you lower into a squat, think about gently lifting your pelvic floor (almost like you’re zipping up from the inside). Stand back up and repeat.

4. Pelvic Tilts (small moves, big results)

This one’s so subtle you could probably do it without anyone noticing.

• How to do it: Lie on your back with your knees bent. Gently tilt your pelvis upward, tightening your pelvic floor as you do. Relax and return to neutral.

5. Cat-Cow Stretch (with a focus on the pelvic floor)

Yoga fans, this one’s for you!

• How to do it: Start on all fours. As you arch your back (Cow pose), gently release your pelvic floor. When you round your spine (Cat pose), draw the pelvic floor up.

6. Heel Slides (gentle and effective)

This is perfect if you’re recovering from an injury or just easing into exercise.

• How to do it: Lie on your back with your knees bent. Slowly slide one heel out until your leg is straight, keeping your pelvic floor engaged the whole time. Slide it back and switch sides.

7. Relaxation and Breathing Exercises

Here’s the thing—your pelvic floor doesn’t always need to be “on.” Learning to relax it is just as important.

• How to do it: Sit or lie down in a comfortable position. Breathe deeply into your belly, and as you exhale, imagine your pelvic floor relaxing completely.

A Quick Note: Be Patient with Yourself

Building pelvic floor strength takes time. You might not feel much happening at first, and that’s okay. Stick with it, and you’ll start noticing improvements in things like bladder control, posture, and maybe even your confidence.

Ready to Get Started?

Set aside five minutes a day to try a few of these exercises. Or mix and match them into your workout routine—it’s totally up to you. If you’re unsure about your technique or have specific concerns, don’t hesitate to check in with a pelvic health physiotherapist. Your pelvic floor does a lot for you. Isn’t it time to return the favor?

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