💪 15 Pelvic Floor Muscle Exercise

Alright, let’s get real for a sec. We’re talking about those mysterious, often-ignored muscles that are basically the unsung heroes of your core. Yep, your pelvic floor! Think of them as the super-support team for everything down there. And no, this isn’t just for new moms or grandmas. Everyone with a pelvis can benefit from giving these muscles a little love. Ready to unlock some serious inner strength and maybe even laugh a little? Let’s dive in.

1. The Basic Squeeze

This is your OG pelvic floor move, the classic Kegel. Imagine you’re trying to stop the flow of urine mid-stream, or holding in gas – that’s the feeling. You’re lifting and squeezing those muscles up and in.
Hold for a few seconds, then completely relax. The relaxation part is just as crucial as the squeeze, so don’t skip it. It’s like teaching your muscles to do a tiny, internal high-five. This one builds foundational strength, making it the perfect starting point.

2. The Elevator Ride

Ready for some internal gymnastics? Picture your pelvic floor as an elevator. Slowly contract the muscles, lifting them floor by floor – first floor, second, third – until you reach the top.
Hold it there for a moment, then slowly descend, relaxing floor by floor until you’re completely soft at the bottom. Pro tip: Don’t clench your glutes or abs; this ride is strictly for your pelvic floor. It teaches you amazing control and awareness.

3. Quick Flicks

Sometimes you need to be quick on the draw. These are rapid contractions and relaxations, like a fast flicker. Squeeze, release. Squeeze, release. No long holds here, just swift action.
Aim for about 10-15 rapid flicks in a row. This move is fantastic for improving muscle responsiveness, which can come in handy for those unexpected coughs or sneezes.

4. Sustained Holds

Time to build some endurance. Squeeze your pelvic floor muscles and hold that contraction for a longer period – think 5 to 10 seconds. Keep breathing normally, don’t hold your breath!
Slowly release and fully relax. Repeat this a few times. This exercise builds stamina, ensuring your pelvic floor can keep supporting you through whatever life throws your way.

5. The Breath Connection

Your breath is a powerful tool. Inhale deeply, letting your belly expand and your pelvic floor naturally relax and descend. As you exhale, gently contract and lift your pelvic floor.
It’s a beautiful, natural rhythm. Pro tip: Imagine a balloon inflating on the inhale and gently lifting on the exhale. This synchronizes your core and pelvic floor for maximum benefit.

6. The “Stop the Flow” (Simulated)

Okay, hear us out: this isn’t an actual bathroom break exercise. It’s more about identifying the right muscles. Imagine you’re trying to stop the flow of urine. That’s it.
Just do this for identification, not regularly while peeing, as that can mess with your bladder. It helps you zero in on those specific muscles without guesswork.

7. Pelvic Tilts

Lie on your back with knees bent, feet flat. Gently flatten your lower back into the floor, tilting your pelvis up slightly (like you’re scooping your tailbone). As you do this, gently engage your pelvic floor.
Then release. This subtle movement, combined with a pelvic floor squeeze, helps integrate the muscles with your lower back and core. It’s a gentle way to connect the dots.

8. Bridge Pose Kegel

Get into a bridge pose: lying on your back, knees bent, feet flat, lift your hips. At the top of the bridge, squeeze your pelvic floor. Lower your hips, then release your pelvic floor.
This adds a layer of resistance and stability, making your pelvic floor work harder in conjunction with your glutes and hamstrings. It’s a full-body-ish approach.

9. Squat Kegel

As you lower into a squat, let your pelvic floor gently relax and lengthen. As you push back up to standing, engage and lift your pelvic floor. It’s all about coordination.
This exercise teaches your pelvic floor to work dynamically with your body’s movements, which is super practical for everyday activities. Who knew squats could be even more productive?

10. Cat-Cow Integration

On all fours, as you round your spine into “cat” pose, gently lift and engage your pelvic floor. As you arch your back into “cow” pose, gently release and lengthen your pelvic floor.
This movement helps you find the natural ebb and flow of your pelvic floor with spinal mobility. It’s like a mini massage for your inner parts.

11. Deep Core Connection

Engage your deep core muscles (your transverse abdominis) by drawing your belly button gently towards your spine, without sucking in. As you do this, gently lift your pelvic floor.
Hold for a few seconds. This pairing is crucial because your pelvic floor and deep core are best friends, working together to support your torso. Teamwork makes the dream work, folks.

12. Walking Kegels

Why sit still when you can move? As you walk, try doing a gentle pelvic floor squeeze with each step, or every few steps. It’s a subtle way to integrate the exercise into your daily routine.
This helps you build functional strength, meaning your pelvic floor is ready to go when you are, even on the move. Multitasking at its finest!

13. Standing Kegels

Just like it sounds, stand tall with good posture. Now, perform your basic squeeze. It might feel a little different than lying down because gravity is doing its thing.
This position challenges your pelvic floor more directly against gravity, making it a powerful way to build strength for daily life. Stand tall and strong, inside and out.

14. Sitting Kegels

Find a comfy chair (or not-so-comfy, whatever floats your boat). Sit up straight and perform your basic squeeze. Pay attention to how the muscles feel in this position.
This is another practical way to sneak in your exercises throughout the day, whether you’re at your desk or stuck in traffic. No excuses!

15. Post-Urination Squeeze

After you’ve finished peeing and fully emptied your bladder, perform a quick, gentle pelvic floor squeeze. This helps to ensure your bladder is completely empty and reinforces muscle memory.
It’s a tiny habit that makes a big difference in bladder health and muscle awareness. Just a little bonus squeeze for good measure.

Conclusion

So there you have it, folks! Your pelvic floor isn’t some mythical creature; it’s a powerhouse just waiting for you to unleash its potential. From elevator rides to walking kegels, these exercises are your secret weapon for feeling stronger, more supported, and totally in tune with your body. Give these a try, stay consistent, and prepare to feel like the internal superhero you truly are. Your bits will thank you.