Top 10 Pelvic Floor Exercises all Women Should Know

Lets talk about your pelvic floor and why it is important. Ever had back, hip or pelvic pain? What about pain with intercourse, inserting a tampon or cup? Have you had a pregnancy or given birth? Ever sneezed, coughed or jumped and peed yourself??

You are not alone. These are all things that can be related to your pelvic floor. So lets talk about ten pelvic floor exercises every woman should do. 

Let’s start with 10 and work our way down, save the best for last!

10. Diaphragmatic breathing. Take a deep breath, as you inhale your belly will expand and as you exhale your belly will come in. Make sure your chest is rising with your belly and your rib cage is expanding as well. 

9. TA contraction. Now that you understand diaphragmatic breathing, you will add in a deep core contraction. Place your fingers on the inside of your hip bones on your belly, as you breathe out, or exhale, you will activate your deep core or TA. You should feel your fingers gently rise, allowing you to know you are doing it right.

8. A bridge. Here’s how you do it; lay on your back and bring your feet up so they are flat on the floor. Take a deep breath and when you exhale, contract your deep core and lift your hips. This is great for core and glute strengthening, work those peaches ladies. 

7. Ball squeeze. Sit in a chair or lay on your back as you did for bridging. As you exhale squeeze the ball for 3-5 seconds. Working on core, pelvic floor, and adductor strengthening and control. 

6. Sit to stand. Seems simple enough right? Sit in a chair, take a deep breath and as you exhale you will stand up. This is important to remember to protect your low back, and pelvic floor.

5. Pelvic tilts. You can perform these on a stability ball or laying in hooklying as you did for bridging. With this exercise nothing should actually lift off the ground. You are simply tilting your pelvis back towards the ground putting your low back flat on the table. Think about putting on those tight jeans or buckling a belt and tilting your pelvis to do so. That’s it! That is a pelvic tilt. 

4. Quadruped lift. Core core core. You will be on your hands and knees in a table top position. Take a deep breath and as you exhale you will lift your knees off the floor. If this is difficult, simply lower your knees back down, take a deep breath and repeat. If this seems easy, hold the position for 30-60 seconds and repeat several times. 

3. Dynamic lunging. Mobility! Place one leg out in front of the other in a lunge position with your back knee on the ground. Make sure your front foot is out far enough that your knee will not go over your toes. You will gently rock forward and backward in a lunge. You can add in moving your hips side to side or in a circle. 

2. Child’s pose. Sit back on your heels with your knees slightly parted. Bend forward and reach forward with your arms. Now, relax. Take several deep diaphragmatic breaths and let your body relax. You can always put your arms out in front and slightly to the side to help stretch the back a little further. 

1 are you ready, the best is last! Pigeon or modified pigeon. Everyone needs this stretch in their life. It is what you have been missing. Place your knee on a counter, bed or table and gently lean forward until you feel a stretch in your glute or butt. Sit here for 30-90 seconds and enjoy.