The Best Exercises for Building a Strong and Stable Pelvic Floor

Exercises Building

Why is it important to exercise your pelvic floor?

One of the most important reasons to exercise your pelvic floor is to ensure you have a strong and stable base for all your other workout routines and other activities. The pelvic floor, the group of muscles at the base of the pelvis, keep your internal organs in place and maintain urinary and bowel control. When these muscles become weak, it can lead to a variety of issues with the rest of your body, including lower back pain, urinary incontinence, and poor posture. Regularly engaging in exercises designed to strengthen the pelvic floor can help mitigate or even eliminate these issues.

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and Health

When it comes to strengthening your pelvic floor, the most important exercises are those that target the muscles directly. They are the same exercises used to treat common pelvic floor issues like urinary incontinence, impaired bowel control, and postpartum rehab.

Kegel Exercises

Kegel exercises can help you develop strong and stable pelvic floor muscles. To perform a Kegel exercise, identify the muscles of your pelvic floor by squeezing and releasing them as if you were stopping your flow of urine mid-stream. Once you have identified the correct muscles, you can begin the exercise by squeezing for 3-5 seconds and then releasing for the same amount of time. Repeat this cycle 10-15 times.

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Pelvic Tilts

Pelvic tilts are effective for strengthening the lower back muscles, which helps to support pelvic floor muscles. To perform a pelvic tilt, lie on your back with your knees bent and your feet flat on the floor. Flatten your back so your belly button is pressed toward the ceiling, and then relax. Repeat the cycle 10-15 times.


Lunges are great for strengthening the muscles of your core, including the pelvic floor. Start in a standing position with feet hip-width apart. Take a giant step forward with your right foot and lower your hips towards the floor, keeping your torso upright. Pause for a few seconds before pushing through your heel and pushing yourself back to the starting position. Finish the rep and then switch sides. Perform 10-15 reps.

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Having a strong and stable pelvic floor is essential for everyday activities and a variety of workouts. Performing a regular regimen of Kegel exercises, pelvic tilts, and lunges can help build strength and stability in your pelvic floor and provide benefits for your overall health and well-being.

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