Pelvic Floor 101: Exercises Every Woman Needs

By HerCycle Editorial Team · 8 min read

The Muscles Nobody Talks About

There's a group of muscles in your body that supports your bladder, uterus, and bowel; influences your posture, core stability, and sexual function; and changes with your menstrual cycle, pregnancy, and aging. Yet most women have never been taught how to find, engage, or strengthen these muscles.

Your pelvic floor is a hammock-shaped group of muscles that stretches from your pubic bone to your tailbone. Think of it as the foundation of your core — without it, everything above it is compromised. And like any muscle group, it needs both strengthening and relaxation to function well.

Why Your Pelvic Floor Matters

A healthy pelvic floor:

• Prevents incontinence — both stress incontinence (leaking when you cough, sneeze, or jump) and urge incontinence (sudden, intense need to urinate)
• Supports your organs — prevents pelvic organ prolapse, where the bladder, uterus, or rectum drops from its normal position
• Enhances sexual function — stronger pelvic floor muscles are associated with better sensation and stronger orgasms
• Stabilizes your core — works with your deep abdominals, diaphragm, and back muscles to support your spine
• Aids in childbirth recovery — a well-conditioned pelvic floor recovers faster after delivery

Signs Your Pelvic Floor Needs Attention

Signs of Weakness

• Leaking urine when you laugh, cough, sneeze, or exercise
• Difficulty holding in gas
• A feeling of heaviness or dragging in the pelvis
• Needing to urinate frequently (more than 8 times per day)
• Difficulty emptying your bladder completely

Signs of Tightness (Yes, Too Tight Is Also a Problem)

• Pain during sex
• Difficulty inserting a tampon
• Chronic pelvic pain
• Constipation or pain with bowel movements
• Lower back or hip pain that doesn't resolve with typical treatments

Many women assume they need to do more Kegels, but if your pelvic floor is already too tight, Kegels can make things worse. This is why understanding both strengthening and relaxation is essential.

Finding Your Pelvic Floor

Before you can exercise these muscles, you need to find them. Here are two reliable methods:

Method 1: The Stop Test Next time you're urinating, try to stop the flow midstream. The muscles you use to do this are your pelvic floor muscles. (Note: Don't do this regularly — it's just for identification purposes.)

Method 2: The Visualization Sit comfortably and imagine you're trying to stop passing gas while simultaneously stopping the flow of urine. You should feel a gentle lift and squeeze deep inside your pelvis. Your buttocks, thighs, and abdomen should stay relaxed.

If you can't feel anything, or if you're unsure, a pelvic floor physical therapist can help you identify these muscles using biofeedback.

The Essential Exercises

1. Basic Kegels (Strengthening)

How to do it:

1. Sit, stand, or lie down comfortably
2. Squeeze your pelvic floor muscles as if you're stopping the flow of urine
3. Hold for 5 seconds (work up to 10 seconds over time)
4. Release completely for 5 seconds
5. Repeat 10 times

Key points:

• Breathe normally throughout — don't hold your breath
• Keep your buttocks, thighs, and abdomen relaxed
• Focus on the lift and squeeze, not on bearing down
• Do 3 sets of 10, three times per day

2. Quick Flicks (Fast-Twitch Training)

Your pelvic floor has both slow-twitch (endurance) and fast-twitch (quick response) muscle fibers. Quick flicks train the fast-twitch fibers that activate when you cough or sneeze.

How to do it:

1. Squeeze your pelvic floor muscles as quickly and firmly as possible
2. Release immediately
3. Repeat 10 times in rapid succession
4. Rest for 10 seconds
5. Do 3 sets

3. Bridge With Pelvic Floor Engagement

How to do it:

1. Lie on your back with knees bent, feet flat on the floor
2. Engage your pelvic floor (gentle squeeze and lift)
3. Slowly lift your hips off the floor into a bridge
4. Hold for 5 seconds at the top, maintaining pelvic floor engagement
5. Slowly lower back down, then release the pelvic floor
6. Repeat 10 times

4. Deep Squat (Lengthening and Relaxation)

How to do it:

1. Stand with feet slightly wider than hip-width apart
2. Slowly lower into a deep squat (use a wall or chair for support if needed)
3. Let your pelvic floor relax and lengthen in this position
4. Take 5 deep belly breaths
5. Slowly stand back up
6. Repeat 5 times

5. Diaphragmatic Breathing (Pelvic Floor Coordination)

Your diaphragm and pelvic floor move together like a piston. When you inhale, both descend. When you exhale, both rise. Training this coordination is fundamental.

How to do it:

1. Lie on your back with knees bent
2. Place one hand on your chest and one on your belly
3. Inhale through your nose, letting your belly rise (your chest should stay relatively still)
4. As you inhale, feel your pelvic floor gently descend and relax
5. Exhale through your mouth, feeling your belly fall and your pelvic floor gently lift
6. Practice for 5 minutes daily

6. Cat-Cow With Pelvic Floor Focus

How to do it:

1. Start on hands and knees (tabletop position)
2. Cow: Inhale, arch your back, let your belly drop, relax your pelvic floor
3. Cat: Exhale, round your back, tuck your chin, gently engage your pelvic floor
4. Move slowly, coordinating breath with pelvic floor engagement
5. Repeat 10 times

Your Cycle and Your Pelvic Floor

Hormones affect pelvic floor muscle tone throughout your cycle:

• Menstrual phase: Muscles may feel more relaxed due to low hormone levels. Gentle exercises are appropriate.
• Follicular phase: Rising estrogen improves muscle tone and elasticity. Good time for strengthening work.
• Ovulatory phase: Peak estrogen means peak tissue elasticity. Your pelvic floor is at its most resilient.
• Luteal phase: Progesterone can cause tissue laxity and water retention. You may notice more heaviness or need to urinate more frequently. Focus on gentle engagement and relaxation.

Building a Daily Routine

You don't need a gym or special equipment. Here's a simple daily routine that takes about 10 minutes:

Morning (2 minutes)

• 10 basic Kegels (5-second holds)
• 10 quick flicks

Midday (3 minutes)

• 5 deep squats with relaxation breathing
• 5 bridges with pelvic floor engagement

Evening (5 minutes)

• 5 minutes of diaphragmatic breathing
• 10 cat-cow with pelvic floor focus

When to See a Pelvic Floor Physical Therapist

Consider professional help if:

• You can't identify your pelvic floor muscles
• You have pain during exercises
• You experience persistent incontinence despite consistent exercise
• You have pain during sex
• You're pregnant or postpartum
• You have pelvic organ prolapse symptoms

Pelvic floor physical therapy is a specialized field, and these therapists can provide internal assessment, biofeedback training, and personalized exercise programs.

The Bottom Line

Your pelvic floor is not something to think about only after a problem develops. Like any muscle group, it benefits from regular, balanced training — both strengthening and relaxation. Start with the basics, be consistent, and don't hesitate to seek professional guidance if you need it.

These are the muscles that will support you through every phase of life — your cycles, pregnancies, menopause, and beyond. They deserve your attention.

This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider for personalized recommendations.