Strengthen Your Pelvic Floor: The Best Exercises to Improve Core Support, Bladder Control, and Stability

If you’ve been feeling pelvic heaviness, leaking with coughing or exercise, hip or low-back discomfort, or changes in your core after pregnancy or childbirth, you’re not alone. Many women experience pelvic floor symptoms and the right exercises can make a powerful difference.

As a pelvic floor physical therapist, I help women rebuild strength, confidence, and support in their core system every day. Below, you’ll learn simple, effective pelvic floor exercises you can start at home, plus when to seek personalized care.

What Is the Pelvic Floor?

Your pelvic floor is a group of muscles shaped like a bowel at the base of your pelvis. These muscles:

• Support your bladder, bowel, and reproductive organs

• Help control urine and bowel movements

• Provide stability to the pelvis, hips, and low back

• Play an important role in sexual function

When the pelvic floor is weak, tight, or not coordinating well, you may notice:

• Leaking with coughing, sneezing, jumping, or lifting

• Pelvic pressure or feelings of heaviness

• Hip, back, or pelvic pain

• Trouble controlling urgency

• Difficulty emptying the bladder or bowels

The good news? Targeted strengthening and proper breathing patterns can help restore function and decrease symptoms.

1. Diaphragmatic Breathing

The foundation of pelvic floor coordination.

How to Do It:

• Lie on your back or sit comfortably.

• Place a hand on the side of your ribcage.

• Inhale through your nose and let your ribs expand out into your hands.

• Then, exhale letting everything relax.

Why It Matters:
Your breathing diaphragm and pelvic floor work as a team. Coordinating them helps improve core function and sets the foundation for every other exercise.

2. Kegels (Done the Right Way)

Many women have been told to “just do Kegels,” but technique matters. A true Kegel is a subtle lift, not squeezing your glutes or holding your breath.

How to Do It:

• Sit or lie down comfortably.

• Imagine closing the vaginal opening and lifting upward. (imagine trying to gentle hold back gas).

• Hold 5 seconds; release fully for 5 seconds.

• Repeat 8–12 times.

Note:
If Kegels make symptoms worse or cause pain, your pelvic floor may be tight rather than weak. Relaxation may be more appropriate and this is where a professional evaluation helps to distinguish how best to support your pelvic floor.

3. Pelvic Tilts

Great for early core engagement

How to Do It:

• Lie on your back with knees bent.

• Rock your pelvis backward until your low back gently meets the floor.

• Repeat 10–15 times.

4. Glute Bridge

Strengthens the hips and posterior chain is key for pelvic floor support.

How to Do It:

• Lie on your back, knees bent.

• Exhale as you lift your hips.

• Lower with control.

• Perform 10–15 reps.

5. Bird-Dog

Builds stability through the entire core system.

How to Do It:

• Start on hands and knees.

• Extend opposite arm and leg.

• Keep pelvis steady.

• Switch sides for 10 reps each.

How the Pelvic Floor Supports Everyday Activities

Strengthening your pelvic floor helps more than just the pelvis. It enhances performance and comfort in:

Running

A coordinated pelvic floor reduces leaking and improves impact absorption.

Lifting Weights

Strong pelvic support protects your spine, improves pressure management, and keeps your core stable under load.

Sexual Health

Good pelvic floor strength and flexibility supports and aids in comfort during intercourse.

Postpartum Recovery

Your pelvic floor works closely with your core, hips, and diaphragm. Training these together accelerates healing after childbirth.

Perimenopause

Hormonal shifts can reduce pelvic tissue elasticity. Strengthening exercises counteract these changes and support bladder control.

Common Mistakes to Avoid

1. Over-doing Kegels
More is not better. Too much tension can cause pelvic pain or worsen leaking.

2. Holding your breath
This increases pressure downward and reduces pelvic floor support.

3. Clenching your glutes or inner thighs
If everything else is working harder than the pelvic floor, the exercise isn’t effective.

4. Training with poor posture
Neutral alignment allows the pelvic floor to activate properly.

How Often Should You Do Pelvic Floor Exercises?

For most women:

• 3–5 days per week

• Focus on slow, controlled movement

• Include both strengthening and relaxation

Listening to your body is key. Pain or worsening symptoms are signs to seek help.

When to See a Pelvic Floor Physical Therapist

Seek professional support if you’re experiencing:

• Persistent leaking

• Pelvic or low-back pain

• Pelvic pressure or heaviness

• Difficulty performing the exercises correctly

• Worsening symptoms

A pelvic floor physical therapist can evaluate your strength, mobility, and coordination and build a personalized plan for your body.

This is especially important if you’re postpartum or have had symptoms for more than 3 months.

Safety Disclaimer

This article is for educational purposes only and not a substitute for individualized medical advice or physical therapy. If you have pain, unexplained symptoms, or concerns, consult a qualified pelvic floor physical therapist or healthcare provider.

Ready to Improve Your Pelvic Health?

Pelvic floor strengthening is one of the most effective ways to support your core, improve bladder control, and feel confident in your body again. These exercises are a great place to start but, personalized care is where real transformation happens.

If you’re ready for a customized pelvic health evaluation, schedule a pelvic floor initial evaluation today and get expert guidance tailored to your goals.