Pelvic Floor Exercises for Women

Pelvic floor exercises are an essential part of women’s health. They not only help improve bladder control and reduce the risk of pelvic organ prolapse, but they also contribute to enhanced core stability and sexual function. In this blog, we provide a comprehensive guide to pelvic floor exercises, including a list of the top 10 exercises you can easily integrate into your daily routine. Whether you’re new to pelvic floor training or looking to refine your technique, these exercises can help empower you to lead a healthier, more confident life. 

Understanding Pelvic Floor Health 

What is the Pelvic Floor? 

The pelvic floor is a group of muscles and connective tissues that span the bottom of the pelvis. These muscles support the bladder, uterus, and bowel, playing a crucial role in maintaining continence and core stability. Over time, factors such as pregnancy, childbirth, ageing, and lifestyle can weaken these muscles, leading to issues like urinary incontinence or pelvic organ prolapse. 

Key Functions of the Pelvic Floor 

Support: 

Provides essential structural support for pelvic organs. 

Control: 

Helps maintain urinary and bowel continence. 

Stability: 

Contributes to overall core strength and good posture. 

Sexual Function: 

Enhances sexual sensation and performance. 

Who Benefits from Pelvic Floor Exercises? 

Pelvic floor exercises are not just for a specific group—they can benefit a wide range of women across different age groups and health conditions: 

Postpartum Women: 

Childbirth can weaken the pelvic floor muscles. Regular pelvic floor exercises help restore muscle strength and improve bladder control after delivery. 

Older Women: 

As women age, natural muscle tone diminishes. Pelvic floor exercises can help maintain muscle strength, reduce the risk of urinary incontinence, and support overall core stability. 

Women with Urinary Incontinence: 

Those experiencing leakage or stress incontinence often see significant improvements in bladder control through targeted exercises. 

Women at Risk of Pelvic Organ Prolapse: 

Strengthening the pelvic floor can provide better support for pelvic organs, reducing the risk of prolapse. 

Women with Sexual Dysfunction or Chronic Pelvic Pain: 

Improved pelvic floor strength can enhance sexual satisfaction and alleviate discomfort associated with chronic pelvic pain. 

Women with Sedentary Lifestyles or Neurological Conditions: 

For those whose daily activities may have contributed to weakened pelvic muscles, or for women with conditions that affect nerve function, regular pelvic floor exercises can be a preventative and therapeutic tool. 

Understanding the multifaceted benefits of a strong pelvic floor underscores the importance of integrating these exercises into a regular fitness routine, no matter your stage of life.

The Benefits of Pelvic Floor Exercises 

Regular pelvic floor exercises offer numerous benefits, including: 

Improved Bladder Control: 

Strengthening the pelvic muscles enhances their ability to support the bladder, reducing instances of leakage and promoting continence. 

Enhanced Sexual Function: 

A strong pelvic floor contributes to increased sensation and improved sexual performance, adding to overall sexual well-being. 

Prevention of Pelvic Organ Prolapse: 

By reinforcing the muscles that support pelvic organs, these exercises reduce the risk of prolapse, a common concern after childbirth or with ageing. 

Better Core Stability: 

Engaging the pelvic floor as part of your core not only improves posture but also aids in balance and overall physical fitness. 

Overall Health and Well-Being: 

Regular practice of pelvic floor exercises can boost confidence, improve quality of life, and even contribute to better overall physical health.

Top 10 Pelvic Floor Exercises and What is Available 

Below is a list of the top 10 pelvic floor exercises, each with a "What is Available" section that includes a link for detailed instructions. These external resources provide visual guides and step-by-step techniques to help you perform each exercise correctly. 

1. Kegel Exercises 

Kegel exercises form the cornerstone of pelvic floor training. To perform a Kegel, contract the muscles you would use to stop urination, hold for a few seconds, and then relax. Repeat this process for a set of 10-15 repetitions. - How to Do Kegel Exercises  

2. Bridge with Pelvic Contraction 

Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling while simultaneously contracting your pelvic floor muscles. Hold at the top for a few seconds before lowering. - How to Do a Bridge Exercise  

3. Squats 

Stand with your feet shoulder-width apart. Lower your body as if sitting in a chair, ensuring your knees do not extend past your toes, and squeeze your pelvic floor as you rise back to standing. - How to Do Squats  

4. Pelvic Tilts 

Lie on your back with your knees bent. Gently tilt your pelvis upward, engaging the lower abdominal and pelvic muscles, then slowly return to the starting position. - How to Perform Pelvic Tilts 

5. Glute Bridge with Kegel 

Similar to the standard bridge, but with an added emphasis on pelvic floor contraction. While lifting your hips, squeeze both your glutes and pelvic floor muscles simultaneously for extra activation. - How to Do a Glute Bridge with Kegel 

6. Bird Dog 

Start on all fours. Extend one arm forward and the opposite leg back while keeping your core engaged and your pelvic floor contracted. Alternate sides in a controlled manner. - How to Do the Bird Dog Exercise  

7. Side-Lying Leg Lifts 

Lie on one side with your bottom arm supporting your head. Slowly lift your top leg while maintaining pelvic floor engagement, then lower it back down with control. - How to Do Side-Lying Leg Lifts  

8. Modified Plank with Pelvic Engagement 

Assume a modified plank position on your knees. Engage your core and gently contract your pelvic floor muscles, holding the position for a set duration before relaxing. - How to Perform a Modified Plank  

9. Hip Adduction Squeeze 

Sit comfortably with a small ball or pillow between your knees. Squeeze the ball by engaging your inner thigh and pelvic floor muscles, then slowly release. - How to Do a Hip Adduction Squeeze  

10. Deep Breathing with Kegel 

Incorporate diaphragmatic breathing with pelvic floor contractions. Inhale deeply, and as you exhale, gently squeeze your pelvic muscles. This synchronises breathing with muscle engagement for maximum benefit. - How to Combine Deep Breathing and Kegels

How to Integrate These Exercises into Daily Life 

Incorporating pelvic floor exercises into your daily routine can be straightforward. Here are a few tips: 

Set a Routine: 

Choose specific times of day—such as morning, midday, and evening—to perform your exercises consistently. 

Combine with Daily Activities: 

Perform exercises during everyday tasks such as watching TV, waiting for your coffee to brew, or even during your commute if you’re seated safely. 

Track Your Progress: 

Consider keeping a journal or using an app to record your exercise sessions and track improvements over time. 

Seek Professional Guidance: 

If you’re unsure about your technique, consult a physiotherapist or pelvic floor specialist for personalised advice and adjustments. 

A Tailored, Multidisciplinary Approach 

Personalised Treatment Plans 

A successful pelvic floor exercise program is built on personalised treatment plans that reflect your specific needs and goals. These plans: 

Address Individual Goals: 

Customise exercises to target areas of weakness and enhance overall function. 

Leverage Existing Strengths: 

Build on your natural abilities while addressing challenges. 

Adapt Over Time: 

Allow for modifications as your strength and endurance improve. 

Who Can Assist? 

Improving pelvic floor health is best achieved through a collaborative approach with allied health professionals who specialise in women's health. These experts can help design and monitor a personalised exercise program that targets your unique needs, ensuring that you achieve the best possible outcomes. 

Pelvic Floor Physiotherapists: 

• Specialise in creating tailored exercise regimens that strengthen the pelvic floor muscles. 
• Offer one-on-one sessions to ensure proper technique and progression, adjusting the program as your strength improves. 
• Our Mobile Physiotherapy services bring expert care right to your home, making it convenient and comfortable. 

Occupational Therapists: 

• Assist in integrating pelvic floor exercises into your daily routine, ensuring that each exercise is both practical and effective. 
• Provide adaptive strategies and modifications to help you perform exercises safely within your home environment. 
• Visit our Occupational Therapy page to learn more about how these services can support your health. 

Exercise Physiologists: 

• Focus on overall physical conditioning, enhancing core stability and strength which complement pelvic floor training. 
• Design balanced programmes that incorporate pelvic floor exercises into a broader fitness routine, promoting overall wellbeing. 
• Learn more about our Exercise Physiology services for personalised support. 

By working together, these professionals create a comprehensive support system that ensures your pelvic floor exercise program is safe, effective, and uniquely tailored to you. Their expertise not only helps improve bladder control and sexual function but also contributes to overall physical stability and quality of life.

Frequently Asked Questions 

What are pelvic floor exercises? 

Pelvic floor exercises, often known as Kegels, target the muscles that support the bladder, uterus, and bowel. These exercises are designed to strengthen these muscles, thereby improving continence and overall pelvic health. 

Who can benefit from pelvic floor exercises? 

Women of all ages can benefit from pelvic floor exercises, especially those experiencing urinary incontinence, women post-childbirth, and anyone looking to improve core stability and sexual function. 

How often should I perform these exercises? 

It is generally recommended to perform pelvic floor exercises daily, with multiple sets of 10-15 repetitions. Consistency is key to achieving lasting improvements. 

Are these exercises supported by research? 

Yes, extensive research supports the benefits of pelvic floor exercises for improving bladder control, enhancing sexual function, and preventing pelvic organ prolapse. Reputable resources such as the Better Health Channel and Physiotherapy Australia provide detailed information. 

How can I ensure I am performing the exercises correctly? 

If you are unsure about your technique, consider consulting a specialist such as a physiotherapist or pelvic floor expert. Many clinics, including our Mobile Physiotherapy service, offer in-home sessions to provide personalised guidance.

Conclusion 

Pelvic floor exercises are a cornerstone of women's health, offering significant benefits from improved bladder control and enhanced sexual function to increased core stability. By incorporating these 10 exercises into your daily routine and utilising external resources for guidance, you can build a strong, resilient pelvic floor that supports your overall well-being and daily activities. 

Every exercise program is unique, and it is important to tailor your routine to meet your individual needs and goals. With a personalised, multidisciplinary approach, you can achieve lasting improvements and enjoy a more confident, empowered life. 

Take the Next Step: 

If you’re ready to embark on a journey towards better pelvic floor health, contact us today to book an appointment or make a referral. To learn more about our comprehensive services, please explore: 

• Mobile Physiotherapy 

• Occupational Therapy 

• Speech Pathology 

• Mobile Exercise Physiology 

Embrace a future filled with strength and confidence, and live a life with less limits.

Date Published: Thursday, March 20, 2025