5 Empowering Exercises to Power Up Your Pelvic Floor

When we talk about deep core strength and holistic wellness, the pelvic floor is our foundation. Your pelvic floor muscles (PFMs) play an absolutely vital role in your overall health, vitality, and daily quality of life.

Fascinatingly, these muscles work in beautiful harmony with your thoracic diaphragm (the muscle that controls your breathing) and your deep core. The mind-body connection between these muscle groups is crucial for maintaining a healthy pelvic floor and supporting proper bladder function.

To help us tune into this vital area, Matilda Andersson—a practitioner at the Australian-based holistic health and lifestyle company Happy Healthy You—has shared her top exercises. These mindful movements are designed to build awareness of your breath, gently tone and relax your pelvic floor, and build deep core strength.

Holistic Foundations for Pelvic Health

Movement and body awareness are integral to healing, but true wellness starts from within. Before diving into the exercises, Andersson recommends supporting your body with these holistic habits:

• Deep Hydration: Drink plenty of water to help flush waste efficiently out of the body.
• Alkaline-Forming Foods: Load up on fresh fruits and vegetables to create a calming, soothing effect on your bladder.
• Targeted Support: Consider natural supplements, like the Happy Bladder formula, to help improve bladder tone and reduce accidents.

Your Pelvic Floor Workout

1. Mindful Pelvic Breathing

This breathing exercise is a gentle, grounding way to retrain your pelvic floor and improve its functionality. It works beautifully to both tone and consciously relax the muscles. For the best feedback, sit on a deflated Pilates ball, a yoga bolster, or a firm cushion.

1. Sit comfortably on your bolster or cushion.
2. Inhale deeply through your nose, visualizing your breath traveling all the way down to your pelvic floor.
3. Feel the base of your pelvis naturally widening, opening, and gently stretching.
4. As you exhale, visualize your sit bones, pubic bone, and tailbone drawing together, creating a gentle, uplifting sensation of the PFMs toward your heart.
5. Fully release and relax. Repeat this mindful cycle for 8-12 breaths, or for as long as it feels nourishing.

2. The Supine Kegel

When done with intention—focusing just as much on the release as the contraction—Kegels are incredibly beneficial. This is the perfect activation exercise to wake up your core before moving on.

1. Lie flat on your back, bringing your awareness to the base of your pelvis. Connect with the natural rhythm of your breath.
2. On your inhale, visualize the breath filling your pelvic bowl, sensing the widening of your pelvic bones.
3. On your exhale, visualize the sit bones, pubic bone, and tailbone drawing together. Create a gentle contraction, lifting the PFMs up toward your heart.
4. Simultaneously, gently draw your belly button in toward your spine to activate your deep abdominal muscles (creating a supportive “brace”).
5. Fully relax the entire area. Repeat 5-10 times.

3. Supported Bridge Pose

Once your muscles are activated, the bridge pose is fantastic for strengthening your PFMs, core, and lower back. Conscious breathing is the key to this movement.

1. Lying on your back, plant your feet firmly on the ground. Place a yoga block (or a firm pillow) between your thighs, close to your knees.
2. Find that gentle pelvic floor engagement and deep core “brace” you practiced in the Supine Kegel.
3. Press your feet into the earth, squeeze the block, and slowly lift your pelvis toward the ceiling.
4. Hold the pose at the top, taking 2-5 deep, controlled breaths while maintaining your core brace.
5. Slowly lower your spine back to the mat. Gently tip your knees from side to side to release any residual tension. Repeat 3-5 times.

4. Deep Core Leg Press

This stationary press is an incredibly effective way to fire up your deep core muscles without straining your back.

1. Lie on your back and raise your legs, bending your knees to a 90-degree tabletop angle.
2. Keep your spine in a natural, neutral position on the mat and place the palms of your hands against your thighs.
3. Gently push your hands into your thighs while simultaneously using your legs to resist the pressure, ensuring your legs do not actually move.
4. Hold this active resistance for five seconds, breathing continuously, and then release.
5. Repeat 10 times, or as your strength allows.

5. Controlled Heel Taps

This final movement introduces a dynamic challenge to further strengthen your pelvic floor and deep abdominals. Remember to lean on the breathing techniques you’ve already practiced!

1. Lie on your back with your legs in a 90-degree tabletop position. Let your arms rest softly on the floor beside you.
2. Keep your trunk stable with your back in a neutral position, maintaining a slight, supportive engagement of your pelvic floor and abs.
3. On an inhale, slowly lower your right heel to lightly tap the floor. On your exhale, lower your left heel to meet the right.
4. On your next inhale, draw your right knee back up to the 90-degree starting position, followed by the left leg on the exhale.
5. Continue this “down-down, up-up” pattern 5-10 times. Rest briefly, then repeat the sequence leading with your left leg.

Watch Matilda demonstrate the above pelvic floor exercises & tips for a happy healthy bladder in this YouTube video below.

About Matilda Andersson

Matilda Andersson BSc (Biomed. Ex.) is a pre-and-postnatal trainer, yoga teacher and certified women’s health coach. Matilda has been working with the body and movement as a personal trainer and yoga teacher for over a decade. Her passion for women’s health and guiding women to reconnect and heal their bodies through a holistic approach has led her to the journey of becoming a certified Integrative Women’s Health Coach and Fertility Awareness Educator. Matilda is part of the practitioner team at Happy Healthy You with a vision to support and guide women towards a healthier, happier and more balanced life.

About Happy Healthy You

Happy Healthy You is an Australian-based health and lifestyle company, established by Olympian, Lisa Curry and Naturopath, Women’s Hormonal Specialist and Author, Jeff Butterworth, to provide women with information, products and natural alternatives to hormonal imbalance.