Pelvic floor muscles are the muscles in the pelvic area that support the bladder, uterus, and rectum. Weak pelvic floor muscles can lead to incontinence, sexual dysfunction, and other health problems.

Luckily, these muscles can be strengthened through exercises and other lifestyle changes. In this article, we will discuss 30 ways to strengthen your pelvic floor muscles.

1. Kegels

Kegels are the most well-known exercise for strengthening pelvic floor muscles. To do Kegels, contract the muscles that you would use to stop the flow of urine. Hold for 5 seconds, then relax. Repeat 10-15 times, 2-3 times a day.

2. Reverse Kegels

Reverse Kegels are the opposite of Kegels. To do Reverse Kegels, relax the muscles that you would use to stop the flow of urine. Hold for 5 seconds, then relax. Repeat 10-15 times, 2-3 times a day.

3. Pelvic Tilt

Pelvic tilt is a simple exercise that can be done while lying down. Lie on your back with your knees bent and your feet on the ground. Slowly lift your hips off the ground, squeezing your glutes and pelvic floor muscles.

Hold for a few seconds, then lower your hips back down. Repeat 10-15 times.

4. Squats

Squats are a great exercise for strengthening the pelvic floor muscles. Stand with your feet shoulder-width apart and lower your body down, as if you were sitting in a chair. Make sure to keep your knees behind your toes.

Stand back up, squeezing your glutes and pelvic floor muscles at the top. Repeat 10-15 times.

5. Bridges

Bridges are another great exercise for strengthening the pelvic floor muscles. Lie on your back with your knees bent and your feet on the ground. Lift your hips off the ground, squeezing your glutes and pelvic floor muscles.

Hold for a few seconds, then lower your hips back down. Repeat 10-15 times.

6. Lunges

Lunges are a great exercise for strengthening the pelvic floor muscles and the legs. Start with your feet together and take a step forward with one foot. Bend both knees, keeping your front knee behind your toes.

Stand back up, squeezing your glutes and pelvic floor muscles at the top. Repeat with the other leg. Do 10-15 repetitions on each leg.

7. Planks

Planks are a great exercise for the core and the pelvic floor. Start in a push-up position with your hands under your shoulders. Lower your body down, keeping your back straight and your core and pelvic floor muscles engaged.

Hold for 20-30 seconds, then release. Repeat 3-4 times.

8. Yoga

Yoga is a great way to strengthen the pelvic floor muscles. Many yoga poses, such as downward facing dog, warrior, and tree pose, engage the pelvic floor muscles. Take a yoga class or follow a yoga video to learn more about these poses.

9. Pilates

Pilates is another great way to strengthen the pelvic floor muscles. Many Pilates exercises, such as the pelvic curl, leg circle, and single leg stretch, engage the pelvic floor muscles.

Take a Pilates class or follow a Pilates video to learn more about these exercises.

10. Cardiovascular Exercise

Cardiovascular exercise, such as running, swimming, or cycling, can also help strengthen the pelvic floor muscles. These exercises increase blood flow to the pelvic area, which can help improve muscle tone.

11. Water Exercises

Water exercises, such as swimming and water aerobics, are especially helpful for strengthening the pelvic floor muscles. The buoyancy of the water reduces pressure on the pelvic floor, making it easier to engage these muscles.

12. Pelvic Floor Massage

A pelvic floor massage can help release tension in the pelvic floor muscles and improve blood flow. Use your fingertips to apply gentle pressure to the muscles around the vagina and anus.

13. Acupuncture

Acupuncture is an alternative therapy that uses needles to stimulate specific points on the body. It can be used to help improve pelvic floor muscle function.

14. Biofeedback

Biofeedback is a technique that uses electronic sensors to measure muscle tension. It can be used to help improve pelvic floor muscle function by providing visual or auditory feedback on muscle activity.

15. Hypopressive Exercise

Hypopressive exercise is a type of exercise that involves breathing and postural changes to engage the pelvic floor muscles. It can be helpful for women with pelvic floor dysfunction.

16. Weightlifting

Weightlifting can help improve overall muscle tone, including the pelvic floor muscles. Start with light weights and gradually increase as you get stronger.

17. Massage Balls

Massage balls can be used to help release tension in the pelvic floor muscles. Lie on your back with the balls under your buttocks and gently roll back and forth.

18. Foam Roller

A foam roller can also be used to release tension in the pelvic floor muscles. Lie on your back with the foam roller under your buttocks and gently roll back and forth.

19. Squatting

Squatting can help improve pelvic floor muscle function by engaging these muscles. Use a squatting position when going to the bathroom or when lifting heavy objects.

20. Pelvic Floor Training Device

A pelvic floor training device, such as a vaginal weight or cone, can be used to help improve pelvic floor muscle function. These devices are inserted into the vagina and held in place by the pelvic floor muscles.

21. Vibrating Pelvic Floor Massager

A vibrating pelvic floor massager can be used to help improve blood flow and muscle tone in the pelvic floor muscles. Use the massager for 10-15 minutes a day.

22. Good Posture

Good posture is important for overall muscle health, including the pelvic floor muscles. Use a supportive chair and sit with your feet flat on the ground.

23. Avoid Straining

Avoid straining when going to the bathroom or lifting heavy objects. Straining can cause damage to the pelvic floor muscles.

24. Avoid Heavy Lifting

Avoid heavy lifting, as it can place stress on the pelvic floor muscles. If you must lift heavy objects, use proper technique and engage your core and pelvic floor muscles.

25. Good Nutrition

Good nutrition is important for overall muscle health, including the pelvic floor muscles. Eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein.

26. Stay Hydrated

Staying hydrated is important for overall muscle health, including the pelvic floor muscles. Drink plenty of water throughout the day.

27. Meditation

Meditation can help reduce stress and tension in the pelvic floor muscles. Take a few minutes each day to meditate and focus on your breath.

28. Avoid Tight Clothing

Avoid wearing tight clothing, as it can place pressure on the pelvic floor muscles. Wear loose, comfortable clothing instead.

29. Massage Therapy

Massage therapy can help release tension in the pelvic floor muscles and improve blood flow. Find a licensed massage therapist who specializes in pelvic floor massage.