Pelvic Floor Exercises for Everyone (Yes, Everyone)

If you can’t sneeze, laugh, or cough without leaking urine or peeing a little, you’re not alone. Problems with the pelvic floor are common and can happen to anyone.

The good news? Incorporating specific exercises (aka pelvic floor muscle training) into your overall fitness routine can help strengthen your pelvic floor muscles, as well as reduce the severity of symptoms of pelvic organ prolapse.

The pelvic floor comprises muscles and connective tissues. These soft tissues attach to your pelvis, and more specifically, to the bones at the bottom of the pelvis.

In all people, the pelvic organs include the urethra, bladder, intestines, and rectum. If you have a vagina, the pelvic floor also consists of the uterus, cervix, and vagina.

A good way to visualize the pelvic floor and its function, says Marcy Crouch, PT, DPT, WCS, a board certified clinical specialist in women’s health, is to picture these muscles at the bottom of the pelvis like a hammock or basket.

“When the pelvic floor is engaged or contracted, it performs a lifting motion toward your head, which feels like you are trying to stop gas or urine, or pucker your anal opening,” she says.

The pelvic floor muscles are critical to daily functions. They support the pelvic organs, including the bladder, urethra, rectum, anus, prostate, uterus, cervix, vagina, and intestines.

Pelvic floor muscles also contribute to sexual health and function, including arousal and orgasm.

Plus, they help stabilize your hips, trunk, and core, especially when walking and standing.

00:00 - Intro
00:37 - Deep core muscles
03:30 - How to do rapid fire kegels
07:09 - Heel slides
08:46 - Marches /Toe Taps
14:08 - Internal rotation lunge

Healthline Media content is strictly informational and should not be considered medical advice. See a certified medical professional for diagnosis and treatment recommendations.

[rosie]

I have been trying to understand how to perform pelvic floor exercises for YEARS! This is the first time someone has explained it in a way that actually WORKS for me. Thank You so much for this excellent video.

[elizabethgodwin]

You are amazing. Have gone through tones and tones of videos on YouTube to understand what it means to really engage the core, heal from Dr and the science behind the exercises and moves and how to properly execute. No one, I mean no one has explained it so explicitly and simply like you have done. You are a God sent. An angel from above. I'll do these moves every single day. Thanks once again

[crissyhosein]

I’m glad I came across this, since having my son 19yrs ago fighting with PCOS & fibroids. My tummy isn’t as flat a sit used to be. I am going to do this everyday for 2 weeks & come give an update. Starting from today 16th Feb, 2024

[dlo]

Ladies do this earlier then later . Had 2 kids I’m 47 now and I’m having issues with urine in continence and also from the other hole. Like she said the fart . It’s not pretty 😢I recommend These excercise even if you are not having current issues

[irishjournalgaming]

This was so easy to understand, and Saralyn seemed so kind and eager to help us all out.

[vvvburgess]

Thanks so much for putting this out there. The exercises look like they will be very helpful. I appreciate the straightforward approach and teaching.

[joefogarty]

Very informative and I didn't realize. Thank you for the analogy of the bicep, etc.

[dmitriyd]

Helpful, thank you so much for sharing !!!

[ThePianoWhisperer]

Omgosh this has been explained soon many times and apparently I was still doing it wrong! Thank you so much

[dianecampbell]

That was amazing. So easy to understan. thank you.

[livics]

This is awsome, so clear explination and execution! Never seen this in other videos, really amazing, thank you! ❤

[withurshield]

I can’t do these. I just can’t! I can’t do exercises or Kliegel. Having to remember how to breathe, squeezing, pulling, and movements all at the same time. It’s too much to remember. 😩

[louise]

Great video!!! Thank you for all of your knowledge and communication skills! I feel that kegels are over played and the go to for doctors. Also awareness to know men need strong pelvic floors as well!
Thank you!

[bernicecourson]

My mother had a Dr talk her into a pelvic floor surgery " basket " luft. She was in pain, he told her to redo. It was far worse, she was in pain the rest of her life

[lynne]

Wow, I watched it through to the end, waiting for what she said in beginning - we will do both types of the contracting & then the releasing ones. The video ended with out showing the 2nd type. I am starting out with the releasing exercises & not the ones that build strengh because I do have a hypertonic pelvis floor. All the ones shown here are for hypotonic floor.

[mihalisbarry]

Wonderful video! Had no idea how important this was. Also, heterochromia?

[shreyapatel]

So well explained🙏❤️ I added to my yoga routine.. hope that’s ok?

[elizalewis]

Im goin to do these exercises to help strengthen my pelvic floor thank fr xplaining to us d different types n showing us d right way to do it

[storieswithlanie]

So is the fire rapid Kegel the only exercise for the Hypotonic issue?

[elizabethgodwin]

Can I do this exercises and techniques for diastasis recti also even if I don't have pelvic floor distinction, ?