Pelvic floor muscles play a vital role in supporting your bladder, bowel, and other pelvic organs. Whether you're recovering from childbirth, dealing with incontinence, or simply want to improve your core strength, pelvic floor exercises can make a significant difference.
At Refine Physical Therapy in Denver, we often recommend these exercises as part of a comprehensive pelvic floor treatment plan.
This guide will walk you through seven effective exercises to strengthen your pelvic floor muscles, helping you achieve better control, stability, and overall pelvic health.
How to Prepare for Pelvic Floor Exercises
Before diving into exercises, it’s important to identify your pelvic floor muscles. Here’s a simple way to locate them:
Stop your urine midstream (don’t make this a habit, as it can disrupt bladder function).
Try to stop from passing gas without squeezing your larger butt muscles together.
The muscles you use to stop the flow of urine and stop from passing gas are your pelvic floor muscles.
Now that you’ve identified them, follow these steps to maximize your workout:
Find a quiet space: Pelvic floor exercises require focus, especially at first.
Start with a comfortable position: Many beginners find it easiest to start lying down.
Breathe normally: Avoid holding your breath while engaging your pelvic muscles.
Here’s 7 Exercises to Strengthen Your Pelvic Floor Muscles
1. Pelvic Floor Muscle Contractions (aka Kegels)
This is the cornerstone of pelvic floor strengthening, pelvic floor muscle contractions focus on isolating and contracting essential core muscles.
Pelvic floor muscle contractions are not the best exercise for a lot of individuals to begin with so please make sure you go to a pelvic floor therapist to ensure you are doing these the correct way for your individual needs.
How to do it:
Tighten your pelvic floor muscles as if you’re stopping the flow of urine as you exhale
Hold the contraction for 3–5 seconds.
Relax for 5 seconds on a deep inhale
Repeat 10–15 times.
Pro Tip: Avoid clenching your buttocks or thighs. Focus solely on your pelvic muscles.
2. Bridges
This yoga-inspired exercise strengthens your glutes and pelvic floor simultaneously.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Press your feet into the ground and lift your hips toward the ceiling.
As you lift, exhale and engage your pelvic floor muscles.
Lower your hips back down slowly.
Repeat 10–15 times.
Why it works: The bridge activates the pelvic floor while enhancing core and hip stability.
3. Squats
Squats not only build leg strength but also target the pelvic floor muscles.
How to do it:
Stand with your feet shoulder-width apart.
Slowly bend your knees, lowering your hips as if sitting in a chair.
Engage your pelvic floor as you rise back to standing.
Repeat 10–15 times.
Modification: If traditional squats are challenging, try wall-supported squats.
4. Pelvic Tilt
This gentle movement strengthens the pelvic floor while relieving lower back tension.
How to do it:
Lie on your back with your knees bent and feet flat.
Flatten your lower back against the floor by tilting your pelvis upward.
Engage your pelvic floor as you hold the position for 3–5 seconds.
Relax and return to the starting position.
Repeat 10–15 times.
Pro Tip: Focus on controlled movements to avoid straining.
5. Side-Lying Leg Lifts
This exercise strengthens your pelvic floor and outer hip muscles.
How to do it:
Lie on your side with your legs stacked and straight.
Lift your top leg about 12–18 inches while engaging your pelvic floor.
Lower it slowly back to the starting position.
Perform 10–12 repetitions on each side.
Why it works: It promotes stability in the pelvis and engages secondary muscles.
6. Bird Dog
A great exercise for core and pelvic floor coordination, the bird dog improves balance and stability.
How to do it:
Start on your hands and knees, with your back straight.
Extend your right arm and left leg simultaneously.
Engage your pelvic floor muscles and hold for 5 seconds.
Return to the starting position and switch sides.
Perform 8–10 repetitions on each side.
Pro Tip: Keep your movements slow and controlled to maintain balance.
7. Dead Bug
This core exercise strengthens the pelvic floor while enhancing coordination.
How to do it:
Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
Slowly lower your right arm and left leg toward the floor while engaging your pelvic floor.
Return to the starting position and repeat with the opposite arm and leg.
Perform 10–12 repetitions on each side.
Why it works: The dead bug challenges your coordination while activating multiple muscle groups.
Incorporating Pelvic Floor Treatment
For those dealing with pelvic floor dysfunction, exercises alone may not be enough. Keep in mind that you may benefit from an internal pelvic floor examination as well as cueing on performing the exercises appropriately. A professional pelvic floor treatment plan combines these exercises with manual therapy, biofeedback, and education tailored to your specific needs.
At Refine Physical Therapy, our expert therapists assess your pelvic floor health and design personalized treatment programs to address conditions like:
Urinary or fecal incontinence
Pelvic organ prolapse
Chronic pelvic pain
Prenatal pelvic floor health
Postpartum recovery
Our approach empowers you to take control of your health and achieve lasting results.
Tips for Success
To maximize the benefits of pelvic floor exercises, keep the following in mind:
Be consistent: Aim to practice these exercises at least 3–4 times a week.
Listen to your body: Stop if you feel pain, discomfort, or an increase in symptoms, and consult a physical therapist.
Combine with other treatments: For severe symptoms, work with a specialist to develop a comprehensive pelvic floor treatment plan.
When to Seek Help
If you’ve been doing pelvic floor exercises consistently without improvement, or if your symptoms are worsening, professional help is essential. Issues like incontinence, pelvic pain, or prolapse often require a more targeted approach.
At Refine Physical Therapy in Denver, we specialize in addressing pelvic floor dysfunction with evidence-based treatments. Our goal is to help you regain strength, control, and confidence.
Final Thoughts
Whether you’re starting with basic exercises or need a tailored pelvic floor treatment plan, Refine Physical Therapy is here to help. Our Denver-based team offers expert care to guide you through every step of your journey to better pelvic health.
Take the first step today - contact Refine Physical Therapy to schedule your consultation.

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