3 ways to strengthen your pelvic muscles

3 ways to strengthen your pelvic muscles
3 ways to strengthen your pelvic muscles

In humans, the pelvic floor muscles support the spine, help control urination, and participate in sexual functions. To strengthen and tone these muscles, you first need to identify them and practice exercises like Kegel contractions. So over time, you will reap the benefits of a strong pelvic floor, such as reduced urinary incontinence and back pain, a more regular heart rate, and better sexuality.


Method 1 of 3: Identify the pelvic muscles

Do Pelvic Floor Exercises Step 1

Step 1. Lie on your back with your knees bent

Maybe you've never exercised your pelvic muscles before, in which case you should start by locating them. Place your hands on your pubic bones in a V-shape.

  • Your index fingers and thumbs should touch, and the outline of your hands should follow the bones of your hips and pubic area.
  • This particular method of locating the pelvic floor is valid for both women and men, but it works better in women.
Do Pelvic Floor Exercises Step 2

Step 2. Rest your back on the floor

While taking this position, remember to tighten your lower abdominal muscles. Stay in this position for 3 to 10 seconds, then relax and repeat this exercise several times.

  • Your fingers should stay on your pubic bones and descend a few inches as you press your back against the floor.
  • If possible, try to relax your gluteal muscles, upper abdominals, and legs.
Do Pelvic Floor Exercises Step 3

Step 3. Change the position of your hands and repeat the exercise

Open your legs and put two fingers on your perineum. It is a region of the body closing off the lower pelvis, which is crossed by the termination of the urinary, genital and digestive tracts. Press your lower back against the floor again and try to feel a contraction in this area.

  • As you tighten your abs, your fingers should move up towards your pelvic muscles.
  • If you don't feel anything while doing these movements, try to stop your urine flow while urinating. Feel the muscles contract and move upward towards the bladder. Try to reproduce this movement during your exercises. To avoid problems with urination, do this test only once to identify the muscles in question.
Do Pelvic Floor Exercises Step 4

Step 4. Use a mirror

Men may not identify the pelvic floor muscles when doing the previous exercises. They can use this method to locate. All you have to do is undress and stand in front of a mirror. Watch your body trying to contract your pelvic muscles. If your movements are correct, you should see a slight rise in the penis and scrotum. These parts should come back down as you relax your muscles.

Do Pelvic Floor Exercises Step 5

Step 5. Go to the bathroom before you exercise

It is best to empty your bladder before doing these movements, especially if you are prone to urinary incontinence. Fortunately, regular training will help reduce this problem.

Method 2 of 3: Doing Kegel Exercises

Do Pelvic Floor Exercises Step 6

Step 1. Find a quiet place to practice

Concentrate, especially at the beginning, to do these exercises more effectively. With a little practice, you will be able to practice them discreetly even in the office, in your car or at home without giving others the opportunity to know what you are doing.

Do Pelvic Floor Exercises Step 7

Step 2. Lie on your back or sit on a chair

Choose a comfortable position to maintain good posture, such as lying on the floor or sitting in a chair with your back straight.

Do Pelvic Floor Exercises Step 8

Step 3. Practice Kegel contractions

Tighten your pelvic muscles for 3 seconds, then relax them for the next 3 seconds. Repeat this exercise 10 times. Train daily and increase the number of sets to strengthen your muscles.

  • Just do a series of movements for the first few days. Then move on to 2 or 3 sets over the next few days.
  • After several weeks of training, start contracting your muscles for 10 seconds each time. Rest for the next 10 seconds. Practice 3 sets without a break or spread your exercises over the day.
Do Pelvic Floor Exercises Step 9

Step 4. Do rapid contractions

You can start this workout when you have successfully exercised your pelvic muscles. Instead of squeezing your muscles and holding the position, tighten them and then release them 10 times in a row. Rest after 10 quick contractions.

  • At first, you will probably have difficulty doing this exercise. Apply and after a week or two the exercise will get easier.
  • Do up to 3 sets of 10 contractions each during the day. Then move on to 3 consecutive sets.

Method 3 of 3: Exercise your pelvic floor

Do Pelvic Floor Exercises Step 10

Step 1. Build bridges

Kegel exercises aren't the only way to strengthen pelvic muscles. Among other possible workouts, bridges are among the best. Lie on your back, bend your knees and leave between your feet a distance equivalent to a closed hand. Then contract the lower muscles of your abdomen and lift your hips slightly. Your bottom should barely lift off the ground and your muscles should stay tight. Hold the position for 3 seconds, then slowly lower your hips back to the floor.

  • Repeat the movement 3 times. Apply yourself to do this exercise. Then, with a little practice, you can increase the movements to 10 per set.
  • To avoid neck pain, avoid turning your head while your hips are in the high position.
Do Pelvic Floor Exercises Step 11

Step 2. Practice wall squats

Stand against a wall with your feet shoulder-width apart. Breathe deeply and contract your pelvic muscles. Then let your back slide along the wall and squat down as if you were sitting on a chair. Hold the position for 10 seconds, then straighten up.

Do this movement 10 times

Do Pelvic Floor Exercises Step 12

Step 3. Try the dead cockroach exercise

This is the "dead bug crunch" whose purpose is to strengthen the abdominals and the spine. Lie on your back with your knees bent 90 °. Throw your arms up towards the ceiling. Breathe deeply, tighten your pelvic muscles, and straighten your left leg and right arm in opposite directions. Return to the starting position and repeat the movement on the other side.

  • To get the most out of this exercise, start with one arm and the opposite leg, for example the right arm and the left leg or vice versa.
  • Repeat the movement 10 times on each side.
Do Pelvic Floor Exercises Step 13

Step 4. Exercise regularly for 12 weeks

Your workouts should become a routine. After 12 weeks you will see the result on your pelvic muscles. The effects will be more noticeable if you increase the intensity of your exercises.


  • Repeat these exercises daily to tone and strengthen your muscles.
  • At first, you will probably feel pain in your pubic area. If so, rest between sets or spread them out over the day.
  • Make sure you stay hydrated.

Popular by topic