The 8 Best Exercises to Strengthen Your Pelvic Floor Muscles

Here are 8 of the best exercises to strengthen your pelvic floor muscles. Strengthening the pelvic floor muscles is key to alleviating the conditions caused by a weak pelvic floor. These exercises can all be done at home with no equipment needed.

1) Kegel Exercises:

Kegels are the best way to strengthen the pelvic floor muscles. To do a Kegel, tighten the muscles around your vagina as if you are trying to stop the flow of urine. Hold for 5 seconds and then relax for 5 seconds. Do 10 Kegels per day.

2) Hamstring Curl:

Position yourself on all fours with your palms flat on the ground, shoulder-width apart. Brace your core, curl your left leg towards your butt, and extend your right leg out to the side. Hold for two seconds, and then switch legs.

3) Glute Bridge:

Lie flat on your back with your feet flat on the ground, shoulder-width apart. Drive your heels into the ground and lift your hips and torso off the ground. Hold for two seconds, and then lower yourself back down to starting position.

4) Swiss Ball Hamstring Curl:

Place a Swiss ball at your feet before lying down on all fours with palms flat on the ground, shoulder-width apart. Brace your core as you curl both legs towards your butt, slowly lowering it back to the starting position. Do the same with your right leg.

5) Hamstring Curl with Resistance Band:

Attach a resistance band around a sturdy post and lie down on your back with your feet flat on the ground. Curl both legs towards your butt and hold for two seconds before lowering them back to the starting position.

6) Glute Bridge with Resistance Band:

Lie flat on your back with feet flat on the ground, shoulder-width apart. Drive your heels into the ground and lift your hips and torso off the ground. Hold for two seconds, and then lower yourself back down to starting position.

7) Swiss Ball Russian Twist:

Sit on the Swiss ball with your feet flat on the ground, shoulder-width apart. Hold a weight in each hand and lean back while rotating your torso to the right. Keep your core braced as you twist to the left and return to the starting position.

8) Pilates Scissors:

Lie down on your back with both legs in the air and your lower back flat on the ground. Hold a weight in each hand, and slowly lower your left leg towards the floor. Keep your right leg in the air as you switch legs.

If you are suffering from a weak pelvic floor, doing these exercises regularly can help to strengthen the muscles and alleviate the conditions caused by a weak pelvic floor. Talk to your pelvic floor physiotherapist if you are experiencing any of these conditions to see if strengthening your pelvic floor muscles is the right solution for you.

About the Author

Katja Bergin PT is a certified physiotherapist and one of the owners of Bergin Motion. Bergin Motion is a family-run Barrie Physiotherapy Clinic located in Barrie’s south end. Katja specializes in pelvic floor physiotherapy. Katja works with women and men to strengthen their pelvic floor muscles. Katja is part of a team at Bergin Motion in Barrie, Ontario that works with all kinds of conditions.