4 Easy Pelvic Floor Exercises You Can Do at Home

When it comes to fitness, we often focus on the big stuff—abs, glutes, arms. But let’s talk about a powerhouse you might be ignoring: your pelvic floor. This set of muscles plays a massive role in everything from posture to bladder control, and strengthening it can work wonders. The best part? You don’t need a gym or fancy equipment to start!

Whether you’re dealing with postpartum recovery, want to avoid those “oops moments” during sneezes, or just want to feel more confident in your core, these at-home exercises can help.

Why Should You Care About Your Pelvic Floor?

Here’s the deal: your pelvic floor is the unsung hero of your body. It supports your bladder, bowel, and for many, the uterus. A strong pelvic floor can improve your posture, boost your core strength, and even enhance intimate moments (yep, those moments).

On the flip side, a weak pelvic floor can lead to discomfort, back pain, or urinary leakage. If you’ve ever felt a little dribble after a big laugh, you know what I mean.

So, how do you give this area the attention it deserves? Let’s dive into a few simple moves you can do right from the comfort of your living room.

1. Pelvic Floor Leg Lifts

This exercise targets the pelvic floor while also engaging your core and lower body.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides.
2. Tighten your pelvic floor muscles as if you’re trying to stop the flow of urine.
3. Slowly lift one leg towards the ceiling, keeping your knee straight but not locked.
4. Hold for 3–5 seconds at the top while keeping your pelvic floor engaged.
5. Slowly lower your leg back down to the starting position.
6. Repeat with the other leg.
7. Aim for 10–12 reps per leg.

Pro Tip:
Make sure your pelvis stays neutral—don’t let your lower back arch as you lift your leg. Keep your core engaged to help support your pelvis.

2. Bridge Pose (With a Twist)

This yoga-inspired move not only strengthens your glutes but also gives your pelvic floor a solid workout.

• How to do it: Lie on your back, knees bent, feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and pelvic floor as you rise. Lower slowly and repeat 10-15 times.
• Upgrade it: Add a resistance band around your thighs for an extra challenge.

3. Squats: The Underestimated Hero

Squats aren’t just for killer legs—they’re also great for your pelvic floor.

• How to do it: Stand with your feet shoulder-width apart. Lower yourself into a squat position (imagine sitting in an invisible chair) while keeping your core engaged. Slowly return to standing.
• Why it works: This move activates multiple muscle groups, including your pelvic floor.

4. The “Squeeze and Release” Game

Short on time? This one’s perfect for sneaking into your daily routine.

• How to do it: Contract your pelvic floor muscles as quickly as you can, then release. Think of it as a rapid-fire version of Kegels.
• Where to do it: Anywhere! Sitting at your desk, waiting in line, or even during your favorite Netflix binge.

Tips to Keep in Mind

• Don’t overdo it. Just like any other muscle, your pelvic floor needs rest to recover and strengthen.
• Consistency is key. Aim for a few minutes daily rather than an intense weekly session.
• Know when to ask for help. If you’re unsure about your technique or have persistent issues, a pelvic floor physical therapist can work wonders.

Ready to Get Started?

Remember, small, consistent efforts can lead to big changes over time. So why not start today? Your body (and maybe even your confidence) will thank you.

Got questions or tips to share? Drop them in the comments—I’d love to hear how these exercises work for you!