5 Powerful Pelvic Floor Exercises For Core Strengthening

Medically reviewed by Ashlie Crewe

The pelvic floor, a crucial part of the body that supports the pelvic organs, plays a significant role in incontinence and sexual function. Pelvic floor physical therapy, a targeted approach to strengthening these muscles, offers hope for those experiencing discomfort and reduced function. It’s not an exaggeration to say that improved pelvic health can lead to a better quality of life filled with more comfort and confidence for people of all ages. Read on to learn more about the pelvic floor and gain insight into 5 powerful pelvic floor exercises for improved core strength and control.

What Is the Pelvic Floor?

The pelvic floor, or pelvic diaphragm, is a group of muscles that enclose the bladder, intestines, and sexual organs. They support the abdominal and pelvic internal organs and maintain bladder and bowel continence. Pelvic floor muscle contractions also provide blood flow to the genitals during sexual activity.

The pelvic floor is an integral part of the core, the central part of the body that includes the pelvis, abdomen, hips, and lower back muscles. Together, they work to stabilize the body and maintain proper posture.

The muscles and connective tissues of the pelvic area can become injured or weak for various reasons. Exercises that activate the pelvic floor muscles can strengthen these muscles to improve posture and core strength and help prevent and improve leakage, prolapse, and related sexual problems.

Causes of Pelvic Floor Weakness

It’s important to keep pelvic muscles working optimally throughout your life. While there are some differences in how common pelvic floor problems are amongst different genders, pelvic floor problems can affect everyone. Estimates are that one-fifth to one-third of all people will experience a pelvic floor disorder in their lifetime.

Factors that contribute to pelvic floor weakness include:

• Aging
• Childbirth
• Chronic constipation
• Genetics
• Obesity
• Pregnancy
• Straining from coughing
• Surgery
• Trauma

In some cases, certain neurological conditions can also affect the nerves that control the pelvic floor, leading to dysfunction.

Pelvic Floor Dysfunction Signs and Symptoms

Symptoms of pelvic floor weakness or dysfunction vary in type and intensity, but can include:

• Pelvic pain: This includes discomfort in the genitals, rectum, and lower back, seemingly without cause.
• Urinary problems: This can be a frequent need to urinate, having to rush to the toilet, or leaking urine when coughing, laughing, exercising, or on the way to the toilet.
• Bowel problems: This can be constipation, difficulty controlling gas, or leaking stool.
• Sexual discomfort: For someone with pelvic floor dysfunction, sexual activity can be difficult or painful.

Aside from these common symptoms, it’s also possible to experience a sensation of heaviness in the vagina or a visible bulge at the vaginal opening. If you have any of these symptoms or feel something isn’t right, schedule a visit with your healthcare provider and consider following up with a physical therapist for pelvic therapy.

Exercises to Build Core and Pelvic Floor Strength

Exercises to strengthen the pelvic floor and core muscles offer an effective strategy for stabilizing and supporting pelvic organs, maintaining continence, and promoting healthy sexual function. These quick and easy movements can be incorporated into your daily fitness routine.

Before starting a new exercise regimen, it’s crucial to consult with your physical therapist or healthcare provider. They can provide personalized advice and ensure the exercises are safe and effective for your condition.

Kegels

Named for their creator, Dr. Arnold Kegel, Kegel exercises are the cornerstone of pelvic floor strengthening. First, you want to access the pelvic floor muscles so you know what to activate as you work through these exercises.

To do this, try to stop urine flow or prevent passing gas. If you can stop or slow the stream of urine, you’re doing it right! This should help target the right muscles, but you don’t always need to be on the toilet to perform the exercise.

Once you have located the pelvic floor muscles, contract and hold them for a few seconds before releasing and repeating. Gradually, you can increase the intensity and duration of each contraction. Kegels can be done discreetly anywhere, making them a convenient way to strengthen your pelvic floor.

Pelvic Tilts

This exercise strengthens the lower back and abdominal muscles, increasing pelvic floor stability.

• Lie on the floor with your knees bent and feet flat on the ground.
• Tighten your abdominal muscles as you press and release your lower back into the floor.
• Hold that position for a few seconds and release.
• Repeat this movement 10-15 times, adding reps as your muscles get stronger.

Bridge Pose

This common yoga pose targets the pelvic floor while engaging the core and glute muscles.

• Lie on your back with your knees bent, feet flat on the floor, and hip-width apart.
• Place your arms at your side and your palms facing down.
• Inhale as you raise your hips toward the ceiling, engaging your pelvic floor muscles.
• Hold this upright pose for 10-15 seconds and return the hips to the floor.
• Repeat this movement 10-15 times.

Bird Dog

This exercise strengthens the muscles of the lower back, abdomen, and pelvic floor, improving balance and stability.

• Begin on your hands and knees, with your hands under your shoulders and knees under your hips. Your knees should be hip-distance apart.
• Keep a steady gaze between your hands as you exhale and draw your belly button toward the spine. Extend your right leg out behind you and extend the opposite hand forward.
• Release and return to the starting position.
• Repeat with the alternate arm and leg. Do 15 reps on each side. Keep your hips level and avoid rotating as you extend. This will keep your core engaged.

Squats

Squats are highly effective for strengthening the muscles of the lower body, including the pelvic floor.

• Stand up and place your feet hip-width apart.
• Slowly and gently lower your body as if sitting in a chair. Keep your back and chest straight, and engage your pelvic floor muscles as you rise and lower.
• Do three sets of 10-15 reps, increasing the intensity as you get stronger.
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Physical Therapy for Pelvic Floor Health

Exercise is essential for maintaining a strong, healthy pelvic floor, but it’s not the only way to prevent and relieve pelvic pain and dysfunction. Pelvic floor physical therapy can also include stretches, manual therapy, breathing techniques, and treatments like biofeedback and electrical stimulation to relax and strengthen pelvic floor muscles. Treatment plans are customized for each patient’s health history, symptoms, and goals.

The first step is a pelvic floor therapy consultation with your local Benchmark Physical Therapy center. Find a physical therapy clinic near you or request an appointment online!