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Pelvic Floor Strengthening: Exercises for a Stronger Core

Pelvic floor exercises are beneficial for women and men alike. Your pelvic floor has three layers of muscle, and each plays an essential role in improving posture, blood flow and continence as well as helping with issues like premature ejaculation or achieving orgasm. These are the muscle tissues that support your anus, bladder and genitals.

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By building strength in these muscles, you can boost your physical and mental health. Additionally, if you struggle with incontinence or sexual dysfunction, using pelvic floor stretches as part of a treatment plan can boost your confidence, too!

The Best Pelvic Floor Exercises For a Stronger Core

1. Kegels

Nearly everyone has heard of kegels. Honestly, they’re so popular that I wouldn’t blame you for thinking they were the only pelvic floor exercises you could do!

The reality is that a “kegel” is essentially just consciously squeezing and holding your pelvic floor muscles. When you practice contracting the muscles, it builds strength and better muscle control. These are great because they’re easy and can be done anytime, anywhere!

Experts say that one of the quickest ways to get a feel for how to contract those muscles is to try stopping your pee mid-stream. It sounds a little funny, but once you’ve done it a few times, you’ll be able to translate the action to contracting the muscles anywhere you are.

If you’re interested in learning more about how to do kegels properly, this video is a great resource!

2. Squats

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Wait! Don’t skip over this one. I promise you won’t have to sweat or hobble around the next day after doing this kind of squat.

Squatting with good form is another easy pelvic floor therapy exercise because it engages your whole core and your lower body. Working so many muscle groups helps your whole body become stronger and more resilient, allowing you to have better posture and a healthier pelvic floor.

For this workout, we aren’t looking for difficult or deep movements. It’s better to do shallow squats with your feet about hip width apart and really focus on engaging your core muscles throughout the movement. In fact, you can even do them against the wall with a medicine ball or with resistance bands if you want!

This one-minute video is a perfect introduction to the type of squat I’m talking about. (Link

3. Bridges

Bridges are a low-impact and accessible movement, making them ideal for pelvic floor muscle exercises. They’re great glute and lower back strengtheners, and they’re also often recommended for treating a prolapsed bladder, so there are lots of benefits!

To perform a bridge, you simply lie flat on your back with your feet on the floor and legs bent up 90 degrees. From there, press your palms and forearms against the floor, tighten your core and use your butt and core muscles to press through your heels and lift your pelvis off the ground. Hold for 3-5 seconds and slowly lower your body back down.

For visual learners, here’s a quick video tutorial to walk you through the movement.

Enjoy a Healthy Pelvic Floor and Happier Life

Image Credit: Chermiti Mohamed on Unsplash

A pelvic floor workout doesn’t have to be complicated, hard or time-consuming. In fact, just a few minutes of pelvic floor exercises every day can build core strength, improve your bladder control and even help with issues like premature ejaculation or prolapse! I highly recommend starting a pelvic floor therapy routine today for a happier, healthier life.


How to strengthen my pelvic floor naturally?

The best method of pelvic floor strengthening is consistently performing lower body exercises and developing a strong core. Squats, lunges, yoga routines and other movements are all helpful for maintaining a strong pelvic floor.

How can I stop premature ejaculation?

It may be surprising to find out that pelvic floor muscle exercises are a great, effective way to help with premature ejaculation. In fact, studies have shown this is a more useful treatment option than other therapies, so it’s worth trying! (link:,pelvic%20floor%20biofeedback)

How can a female strengthen pelvic floor muscles?

Kegels are always one of the most recommended pelvic floor therapy exercises because of their simplicity. In addition, squats and bridges can also build core strength, which boosts pelvic floor strength too.

Nicole Hopkins

Nicole Hopkins is a freelance writer for hire that has been sharing her passion for health, wellness and yoga since 2014. When she's not working on getting into crow pose or petting every cat in sight, you can find her writing about science, skincare and mental health at and Kalista Edit. Visit her at or on Instagram at @msmerriam.

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