Empower Your Pelvic Floor

Your pelvic floor is a group of muscles that plays a critical role in core stability, bladder and bowel control, and sexual health. When these muscles are strong and functioning well, they can contract, relax, lift, and support you throughout everyday movements. When weakened or overly tight, though, they may contribute to uncomfortable symptoms.

Signs of Pelvic Floor Dysfunction

Pelvic floor issues can show up in many ways, including:

• Urine leakage or incontinence

• Constipation or difficulty having bowel movements

• Pain during sex

• A feeling of heaviness in the pelvic region

What Causes Weakness?

Pelvic floor muscles can become weak or imbalanced due to:

• Aging and hormonal changes, especially during menopause

• Stress and chronic tension

• Pregnancy and childbirth

• Injury or trauma (e.g., accidents, surgeries)

Like any other muscle in the body, the pelvic floor needs regular attention. Fortunately, there are exercises you can do at home to help strengthen and rebalance these essential muscles.

4 Simple Pelvic Floor Exercises to Do at Home

You may already know some of these moves—they just take a few tweaks to target your pelvic floor effectively. Here is an excellent downloadable guide which features 45 exercises complete with descriptions on how to perform and a visual illustration.

1. Pelvic Tilts

Strengthens the lower abs and supports pelvic floor control.

How to do it:

• Lie on your back with knees bent, feet flat.

• Gently tighten your belly and press your lower back into the floor.

• Hold for 3–5 seconds, then release.

• Repeat 10–15 times.

2. Bridge Pose

Activates glutes, core, and pelvic floor together.

How to do it:

• Lie on your back with knees bent, feet hip-width apart.

• Arms rest at your sides, palms down.

• Inhale, then lift your hips while squeezing your pelvic floor muscles.

• Hold for 10–15 seconds.

• Lower slowly and repeat 10–15 times.

3. Bird Dog

Builds stability through core and pelvic floor coordination.

How to do it:

• Start on hands and knees. Wrists under shoulders, knees under hips.

• Tighten your core.

• Extend your right arm and left leg, keeping your back flat.

• Hold for a few seconds, then return to center.

• Switch sides. Repeat 10–15 times per side.

4. Bodyweight Squats

Targets lower body and engages pelvic floor during movement.

How to do it:

• Stand with feet shoulder-width apart.

• Lower your hips like you’re sitting back into a chair.

• As you rise, gently engage your pelvic floor.

• Do 2–3 sets of 10–15 reps.

Final Thoughts: Consistency is Key

Caring for your pelvic floor is about more than just avoiding leaks—it's about improving your core strength, confidence, and overall well-being. These exercises are simple, safe, and effective when done consistently.

If you're experiencing ongoing issues or unsure where to begin, a pelvic floor physical therapist can offer personalized support, assess your condition, and guide you through proper breathwork and movement.

Start slow, listen to your body, and build strength from the inside out. Your pelvic floor will thank you.

Kelly Rigo is the creative force behind Menopause Evolution.