3 Simple Pelvic Floor Exercises That Actually Work

3 Simple Pelvic Floor Exercises That Actually Work

4 minute read

There’s nothing worse than having to pee when there’s no toilet in sight or when your belly’s aching but you have to hold it in and you start to panic.

But thanks to our pelvic floor muscles, we can hold it in.

And like with any muscle, the key to making pelvic floor muscles mighty and strong is to keep using them frequently. So if you want to keep them in good shape, you need to have a regular exercise regimen.

Before we jump straight in, let’s take time to get to know your pelvic floor a bit better. Understanding it is key to getting the most out of these workouts!

101 - The Pelvic Floor Basics

This table shows the basics you need to know about your pelvic floor.

Pelvic Floor



Your pelvic floor is comprised of muscles and ligaments that go from your pubic bone to your tailbone. 

It's like a sling or hammock that supports your pelvic organs—bladder, uterus, cervix, vagina, etc.   

It has the following openings: 

  • Urethra 

  • Vagina

  • Anus


  • Maintains continence (meaning you can hold your pee and poop, stop yourself from passing gas, and not accidentally leak when you laugh, sneeze, cough, or lift).

  • Provides support to your pelvic organs.

  • Helps in sexual function.

Benefits of pelvic floor muscle exercises

  • Helps prevent incontinence, which is the loss of control of the bladder and bowel. 

  • Helps prevent prolapse, a condition where your pelvic organs slip down, sag, or bulge in the vagina due to weakened muscles. 

  • Leads to better sex (Kegel exercises improve sexual arousal and orgasm).

  • Helps alleviate symptoms of pelvic floor dysfunction (i.e. incontinence), as part of pelvic floor therapy. 


With these basics in mind, you’re ready to start simple exercises. However, we need to quickly discuss an issue concerning prolapse and menstrual cups.

The Issue with Prolapse and Menstrual Cups

In 2020, a BBC news report raised concerns about menstrual cup misuse leading to pelvic organ prolapse. To shed light on this matter, we at nixit sought the expert opinion of Dr. Emmary Butler, MD, a board-certified gynecologist.

According to Dr. Butler, there’s no link between the use of menstrual cups and pelvic organ prolapse based on current OB-GYN medical literature.

However, she did recommend minimizing risk factors, such as avoiding constipation, managing weight, avoiding heavy lifting (especially for those who have had prolapse), and strengthening the pelvic floor with therapy or Kegels.

And that’s also where these pelvic floor exercises come in. So let’s get ‘em in shape and get those muscles moving!

Pelvic Floor Exercises… Let’s Do This!

 kegel exercises to prevent weak pelvic floor

(Image source: Pexels)

If you have an underlying medical condition, we recommend consulting with your healthcare provider before you start implementing these exercises.

1. Kegel Exercises

Kegel Exercises are a surefire way to make your pelvic floor muscles stronger. 

First, you’ll be doing slow contractions, which help build the strength and stamina of your muscles. Then you’ll be doing quick contractions, which train your muscles to react fast and stop any leaks when you cough, sneeze, laugh, or lift heavy objects. 


Just a heads up — if you’re doing Kegel Exercises, it’s super important to get the right muscles involved. The tricky part is that these muscles aren’t really visible, so you have to pay close attention to the instructions. 

1a. Finding Your Pelvic Floor Muscles

These muscles are found in three different areas: around the urethra, vagina, and anus. Take note though that they contract and relax together.

Check out this video to help you visualize these muscles:

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