5 Best Pelvic Floor Exercises for Strength & Stability

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MOST EFFECTIVE PELVIC FLOOR EXERCISES

 

BEST PELVIC FLOOR EXERCISES FOR STRENGTH AND STABILITY

The core, including the pelvic floor muscles, plays a key role in strength, stability, and confident movement. When these muscles are weak or inactive, everyday activities and workouts can feel challenging. The good news is that with the right pelvic floor exercises, you can improve control, comfort, and long-term wellbeing.

In this guide, you’ll find effective pelvic floor exercises that support strength, stability, and active living.

 

Four happy women of different ages holding yoga mats, laughing together in a bright studio, representing community and confidence in pelvic floor exercise.

CORE STRENGTHENING MOVES FOR A RESILIENT PELVIC FLOOR

Strengthening your core can improve stability, posture, and overall well-being. Here are some simple yet effective exercises designed to engage your deep core muscles while enhancing flexibility and relaxation.

Bridge Pose

  • Lie on your back with knees bent and feet hip-width apart.
  • Place arms at your sides, palms facing down.
  • Inhale and lift your hips while engaging your core.
  • Hold for 10-15 seconds, breathing steadily.
  • Slowly lower back down and repeat 10-15 times.
A woman lying on her back on a yoga mat, lifting her hips into a Bridge Pose with her knees bent and feet hip-width apart.

Malasana (Deep Squat)

  • Stand with feet slightly wider than hip-width apart.
  • Lower into a deep squat, keeping heels on the ground.
  • Bring palms together at chest level and press elbows into thighs.
  • Hold for 20-30 seconds, breathing deeply.
  • Return to standing and repeat 5-10 times.
performing a deep squat (Malasana) with feet wider than hip-width, palms pressed together at chest level.

Happy Baby Pose

  • Lie on your back and bring knees toward your chest.
  • Grab the outside of your feet with your hands.
  • Gently pull knees toward your armpits while keeping your back flat.
  • Hold for 30 seconds and release.
A woman lying on her back, holding her feet with both hands in the Happy Baby Pose, knees bent toward her armpits.

Reclined Bound Angle Pose

  • Lie on your back with knees bent and feet together.
  • Let knees fall open, forming a diamond shape.
  • Place hands on your stomach or at your sides.
  • Hold for 1-2 minutes, focusing on deep breathing.
A woman lying on her back with her knees bent outward and the soles of her feet touching in the Reclined Bound Angle Pose.

Tabletop Pose with Leg Lift

  • Start on hands and knees, keeping your back neutral.
  • Engage your core and lift one leg straight behind you.
  • Hold for a few seconds, then lower back down.
  • Repeat on the other side, alternating for 10 repetitions per leg.
A woman in a tabletop position on hands and knees, lifting one leg straight behind her while engaging her core.


STAYING ACTIVE WITHOUT WORRY

Living an active lifestyle is essential for overall well-being, but some people experience challenges that make them hesitant to engage in physical activities like running or strength training.

The good news?

There are effective ways to help you stay active and confident.

 

MANAGING DISCOMFORT DURING EXERCISE

If you experience discomfort or unexpected muscle fatigue during workouts, consider the following tips:

    Strengthen Your Core
    A strong core provides better stability and reduces unnecessary strain on the body. Consulting a physical therapist can help you learn proper techniques for engaging and strengthening deep core muscles.

    Use Supportive Gear
    There are various supportive products available that can provide extra comfort during high-impact exercises. Some women find pelvic floor support devices like Yeda helpful during workouts, as they provide gentle support while you move.

    Adjust Your Fluid Intake
    While staying hydrated is important, limiting caffeine and other stimulants before a workout can help prevent discomfort.

    Be Mindful of Your Diet
    Certain foods may cause bloating or irritation before exercise. Pay attention to what you eat and how your body responds.

    Empty Your Bladder Before Exercising
    Using the restroom before high-intensity workouts can reduce unnecessary strain and make movement more comfortable.

    Train Your Muscles for Better Control
    Just like any other muscle group, core muscles benefit from consistent training. Incorporate controlled breathing techniques and core activation exercises to improve strength and endurance over time.

    Wear Comfortable Workout Clothes
    Opt for darker colors and breathable, loose-fitting workout clothes to stay comfortable and confident while exercising.

    Author: Farnaz Naderikia

    Brand & Visual Communication Specialist | Healthcare Background

    Looking for the right next step?

    TAKE CONTROL OF YOUR WORKOUTS

    There are many ways to improve strength, stability, and overall comfort while exercising. By incorporating these strategies, you can feel empowered to stay active without worry!


    LOOKING FOR EXTRA PELVIC FLOOR SUPPORT WHILE EXERCISING?

    Yeda provides gentle, comfortable support, making it easier to stay active and confident.

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