Any doctor (or Google search, for that matter!) will tell you that doing exercises to strengthen pelvic floor muscles is key for decreasing UI symptoms. That’s because the pelvic floor—the muscles that surround and support your vagina, urethra, and anus—can weaken or change with age, hormonal shifts, childbirth, weight gain, pregnancy, or a number of other factors. When that happens, the muscles don’t keep the urethra closed the way they’re supposed to, which can lead to all kinds of leaks and other UI symptoms. So just like any other muscle in your body, the pelvic floor needs exercise to stay strong.
Here are some of our favorite exercises to strengthen the pelvic floor muscles. You might recognize some of these from your yoga or body weight workouts, because working the pelvic floor often engages the abs and core, too. Incorporate these exercises into your workout routine and take pride in your strong pelvic floor!
1. Kegels
Kegels are the vitamins of the UI world: You’re supposed to do them every day but no one really wants to. But they really do work! The good news is, you don’t need to set aside special time for them or even put on workout clothes. Do them at work, while watching TV, even while driving.
How to do it: To find your Kegel muscles, stop your stream of urine next time you pee. Now clench those same muscles while you’re not peeing, hold for a few seconds, and release. You just did a Kegel!
Repeat: Do 3 sets of 10 Kegels a day and you can expect to see results within a few weeks.
Why it works: The more these muscles work, the stronger they become. And the stronger they are, the better job they do keeping the urethra shut and stopping UI leaks.
Bonus: Many women report that doing Kegels regularly also leads to better orgasms.
2. Floor bridge
This exercise strengthens the pelvic floor by engaging those muscles in a different way than Kegels do, also helping them strengthen.
How to do it: Lie on your back and place your feet flat on the floor, about hip-width apart. Your knees should be bent, and you can place a ball or rolled up towel in between them to make sure you’re squeezing. Then, engage your pelvic floor and lift your hips so that there’s a straight line from your chest to your knees. Hold for 10 seconds and release back to the floor.
Repeat: Do 10 times.
Why it works: By squeezing your thighs together to lift your hips, your pelvic floor muscles are engaged and working.
Bonus: This exercise not only strengthens the pelvic floor but also tones the glutes.
3. Wall pose
Work on your muscles with the wall pose, an exercise that strengthens the pelvic floor without a Kegel in sight.
How to do it: Lie on the floor with your butt pressed up against the wall and your legs spread in a V on the wall. Your hands are on the floor next to you, palms up. Gently bring your legs together so that they are straight up and against the wall; now your body should look like an L from the side. Hold this for about a minute, and let your legs fall back down into the V.
Repeat: Do this about 10 times.
Why it works: This pose engages other muscles, and because your legs are upside down, the change in gravity puts some pressure on the diaphragm. This allows for deeper breaths and lets the pelvic muscles relax.
Bonus: Because the back and legs are pretty relaxed in this pose, some people say it helps with feelings of anxiety and stress.
4. Malasana squat
This traditional yoga pose does double duty as a pelvic floor strengthener.
How to do it: Stand with your feet slightly wider than shoulder-width apart, feet facing slightly outward. Bend your knees and lower your body into a deep squat, and press your elbows against your inner thighs and bring your hands together. Your knees should be pointing slightly outward, not straight in front of you. Straighten your back, breathe, and hold for one minute.
Repeat: Cycle through this a few times.
Why it works: This exercise strengthens the pelvic floor by lengthening it. That makes the muscles stronger when they contract, shutting the urethra closed.
Bonus: This is a grounding pose and its emphasis on your lower half is said to help the mind and body digest what’s holding them back, both physically and emotionally.
5. Foam roller back stretch
Bad posture—and specifically an increased curve or hunch in the midback—has been shown to be connected to UI and pelvic floor dysfunction. So an exercise to strengthen the pelvic floor that also stretches the back can help in more ways than one.
How to do it: Lie on your back with a foam roller underneath you. Gently roll back and forth so you feel the back and spine being massaged. You can try extending your arms behind your head for an added stretch. Engage the pelvic muscles as you do this by thinking about pulling them up and into your body.
Repeat: Roll back and forth for about a minute.
Why it works: The pelvic floor is much more activated at rest when the spine is straight rather than slumped. Working the back to improve posture will help the pelvic muscles do their job even when you’re not thinking about them.
Bonus: This exercise feels great after a long day sitting at a computer.