Pelvic Floor 101: Beginner Exercises for a Healthier Lifestyle
You’re not alone if you’ve been curious about pelvic floor exercises but don’t know where to start. These simple, targeted movements greatly improve bladder control, core strength, posture, and sexual wellness.
Whether you’re postpartum, dealing with leaks, or simply looking to build a stronger foundation, the right exercises will make a meaningful difference in your pelvic floor health.
The best part is that you don’t need fancy equipment or hours at the gym to see results. This beginner-friendly guide breaks down exactly what the pelvic floor is, why it matters, and how to safely start building strength from the inside out.
With consistent practice and mindful movement, you’ll be on your way to a healthier, more confident lifestyle — one breath and one rep at a time.
Things to know before you start
Pelvic floor therapy is an empowering and effective way to regain control over your pelvic floor health — but like any kind of treatment, there are a few important things to understand before you begin.
Everyone has different pelvic floor needs
Pelvic floor dysfunction can involve weakness, tightness, poor coordination, or a combination of all three. That’s why a one-size-fits-all approach doesn’t work. Some people may need strengthening (like Kegels), while others need to learn how to relax and lengthen their pelvic floor.
If you’re unsure of what your body needs, a physical therapist can assess you and design a plan matching your symptoms and goals.
Overdoing Kegels can make symptoms worse
Kegels are often the go-to exercise, but are not always the right solution. If your muscles are already tense or overactive, repetitive contractions may increase discomfort, urgency, or pelvic pain.
That’s why it’s important to learn how to fully relax your pelvic floor and strengthen it. Controlled breathing, posture work, and stretching all support healthy muscle balance.
Breathwork matters — a lot
The pelvic floor works in harmony with the diaphragm (your main breathing muscle). When you inhale deeply, your pelvic floor naturally lengthens. When you exhale, it lifts slightly. Syncing breath with pelvic movements can reduce tension, improve coordination, and help you get better results from each exercise.
Tip: Always avoid holding your breath during pelvic floor work. Breathe steadily and let the movement follow the rhythm of your breath.
Start slow and build consistency
You don’t need to commit to an hour-long routine. In fact, five to 10 minutes of intentional movement a few times a week is enough to start seeing results. Focus on learning proper form, staying consistent, and making exercises part of your daily rhythm — like doing a few reps while brushing your teeth or before bed.
It’s okay to ask for professional guidance
If you’ve had pelvic surgery, chronic pain, trauma, childbirth, or symptoms that aren’t improving, you’ll benefit from seeing a physical therapist or chiropractor. They can help you:
- Identify overactive or underactive muscles
- Address symptoms like leaking or pain
- Use tools like biofeedback or manual therapy to improve function
- Provide a personalized, safe exercise plan
Therapists can also teach you to connect with your body in ways that written instructions or videos can’t always offer.
Progress takes time, but it’s worth it
Pelvic floor therapy isn’t an overnight fix. Most people begin to feel improvements after a few weeks, with more noticeable results after six to eight weeks of consistent practice.
The key is to be patient, celebrate small wins (like fewer leaks or less tension), and trust the process. We often ignore these muscles for years, so restoring strength, coordination, and awareness takes time.
How to engage your pelvic floor (The “Kegel” basics)
Before diving into exercises, it’s important to learn how to find and activate your pelvic floor muscles correctly. Many people unknowingly use the wrong muscle groups or hold their breath.
Here’s how to get it right:
What is “engaging” your pelvic floor?
Engaging means gently contracting the group of muscles that support your bladder, uterus (in women), and rectum. Think of it like drawing the muscles upward and inward — without squeezing your glutes or holding your breath.
When done correctly, you’ll feel a subtle lift in the lower pelvis, almost like stopping the flow of urine or holding in gas.
How to locate the muscles
If you’re not sure where your pelvic floor is, try this:
- For women: Imagine you’re trying to stop the flow of urine and prevent passing gas at the same time. That lift-and-hold sensation comes from your pelvic floor.
- For men: Picture pulling the testicles upward and tightening the area around the rectum — without engaging your thighs or abs.
Important: Never actually practice stopping urine midstream regularly — it’s only useful once or twice as a test, not a long-term habit.
Step-by-step guide to a basic pelvic floor contraction (Kegel)
Find a comfortable position
Lie on your back with your knees bent and feet flat on the floor. Sitting or standing works too, but lying down helps beginners isolate the muscles.
Take a deep breath in
Let your belly expand as you breathe. This relaxes the pelvic floor.
Exhale slowly and gently lift
As you breathe out, gently contract the pelvic floor muscles. Think about “zipping up” from the tailbone to the pubic bone. No need for a hard squeeze —this should feel like a subtle, internal lift.
Hold for 3–5 seconds
Keep breathing; do not hold your breath. Keep your glutes, abs, and thighs relaxed.
Release fully
Let the muscles go completely before repeating. The relaxation phase is as important as the contraction.
Repeat
Try five to 10 reps to start, once or twice per day.
Common mistakes to avoid
- Holding your breath – Always breathe normally.
- Using your thighs or squeezing your glutes – The work should stay internal.
- Tensing your whole body – Stay relaxed in your shoulders, neck, and abs.
- Skipping the relaxation – Muscles need to release fully to build strength and coordination.
Build awareness first, then add movement
Once you’ve mastered the basic contraction, you can incorporate it into simple movements like bridges, bird-dog, or wall sits. But take your time. Building awareness and control is key, especially when it comes to bladder control, posture, or core exercises.
Beginner exercises
1. Basic Kegels
Basic Kegels are the foundation of pelvic floor strengthening.
Start by sitting or lying down comfortably, then inhale to relax your body. As you exhale, gently lift and contract your pelvic floor as if you’re stopping urine midstream. Hold for 3-5 seconds, then fully release. Rest for 5 seconds between reps.
Reps: Start with 10 repetitions, once or twice daily.
2. Deep belly breathing
Breathing properly helps release tension and coordinate movement.
Sit or lie on your back with one hand on your chest and one on your belly. Inhale deeply through your nose, letting your belly rise while keeping your chest still. Exhale slowly through your mouth, gently lifting your pelvic floor as you breathe out.
Duration: 5 minutes of mindful breathing each day can improve both strength and relaxation.
3. Bridge pose
This yoga-based move strengthens the glutes, core, and pelvic floor simultaneously.
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Inhale to prepare.
- Exhale as you lift your hips slowly toward the ceiling while engaging your pelvic floor.
- Hold for 3–5 seconds at the top, then lower down slowly.
Reps: 10–12 repetitions, 1–2 sets.
4. Bird-dog
Bird-dog improves pelvic stability and coordination.
Start on your hands and knees, keeping your spine neutral. Extend your right arm and left leg while lightly engaging your core and pelvic floor. Hold for 3 seconds, then return to start and switch sides.
Reps: 10 reps per side, 1–2 sets.
5. Wall sits with pelvic engagement
These are great for building core and lower body endurance while training the pelvic floor.
Stand against a wall and slide down into a seated position with knees at 90 degrees. Engage your pelvic floor and hold. Focus on steady breathing throughout the hold.
Hold: 10–20 seconds to start, gradually increase as strength improves.
6. Happy baby pose (relaxation focus)
This gentle yoga pose encourages relaxation and openness.
Lie on your back, grab the outsides of your feet, and gently pull your knees toward your chest.
Breathe deeply into your belly, allowing the pelvic floor to expand and relax.
Duration: Hold for 30–60 seconds.
7. Cat-cow stretch with breath
This mobility-focused stretch connects breath, spine movement, and pelvic awareness.
On your hands and knees, inhale to arch your back (cow), then exhale to round your spine (cat). As you exhale and round your spine, gently engage your pelvic floor.
Reps: 10 slow rounds
Support your pelvic floor with expert chiropractic care from Cadence Chiropractic
Your pelvic floor doesn’t work in isolation. It’s deeply connected to your spine, hips, posture, and core stability. At Cadence Chiropractic, we understand how these systems work together and how proper spinal alignment and nerve function directly support strength and mobility.
Whether you’re managing postpartum recovery, dealing with discomfort, or simply want to feel stronger and more in control, our team offers compassionate, whole-body care to help you feel your best from the inside out.
We combine gentle chiropractic techniques with supportive guidance to improve posture, reduce pelvic tension, and enhance the effectiveness of your pelvic floor exercises.
If you’re ready to take the next step toward better movement, better function, and better pelvic floor health, schedule your visit with Cadence Chiropractic today.
