February 23, 2024

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Gym Exercises For Pelvic Floor

3 min read
The Best Pelvic Floor Exercises Dr. Sarah Duvall Pelvic floor

Gym Exercises for Pelvic Floor

Why It’s Important to Strengthen Your Pelvic Floor

Many people underestimate the importance of a strong pelvic floor, but it plays a crucial role in our overall health and well-being. The pelvic floor muscles support our internal organs, help control bladder and bowel movements, and are essential for sexual function. Unfortunately, these muscles can weaken over time due to factors such as pregnancy, childbirth, aging, and a sedentary lifestyle.

The Benefits of Gym Exercises for Your Pelvic Floor

Thankfully, there are various gym exercises that can help strengthen your pelvic floor muscles and improve their functionality. These exercises, when done correctly and consistently, can provide numerous benefits, including:

1. Improved bladder control: Strong pelvic floor muscles can help prevent and reduce urinary incontinence, allowing you to have better control over your bladder.

2. Enhanced sexual health: Strengthening your pelvic floor can lead to increased sensitivity during sexual activity, as well as improved orgasm intensity.

3. Prevention of pelvic organ prolapse: A strong pelvic floor can help prevent the descent of pelvic organs, such as the bladder, uterus, or rectum, which can occur due to weakened muscles.

4. Faster postpartum recovery: For women who have recently given birth, pelvic floor exercises can help speed up the recovery process and restore muscle tone.

5. Increased core stability: The pelvic floor muscles are an integral part of the core, and strengthening them can improve overall core stability and support.

Recommended Gym Exercises for Your Pelvic Floor

1. Kegels: Kegel exercises involve contracting and relaxing the pelvic floor muscles. Start by squeezing and lifting the muscles as if you were trying to stop the flow of urine. Hold for a few seconds and release. Repeat this exercise several times a day.

2. Squats: Squats are a great way to engage the pelvic floor muscles. Stand with your feet shoulder-width apart, lower yourself into a squatting position, and then return to a standing position. Focus on engaging your pelvic floor as you perform the exercise.

3. Bridge pose: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground, creating a straight line from your knees to your shoulders. Hold for a few seconds, engaging your pelvic floor, and then lower your hips back down. Repeat for several repetitions.

4. Lunges: Lunges target multiple muscle groups, including the pelvic floor. Step forward with one foot, lowering your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat with the other leg.

5. Pilates exercises: Many Pilates exercises, such as the pelvic curl and the pelvic clock, focus on strengthening the pelvic floor muscles. Incorporate these exercises into your routine for optimal results.


Don’t neglect your pelvic floor muscles! Incorporating gym exercises specifically targeted towards your pelvic floor into your fitness routine can have a significant impact on your overall health and well-being. Remember to consult with a healthcare professional or a certified fitness trainer to ensure you are performing the exercises correctly and safely. Start your journey towards a stronger pelvic floor today!