5 Best Pelvic Floor Exercises for Women

5 Best Pelvic Floor Exercises for Women

Women often face pelvic floor weakness after childbirth or as a result of aging. Weak pelvic muscles can also be a result of bad posture, poor bowel and bladder behavior, core weakness, and many more.  Pelvic muscles provide support to the bowel, bladder, and uterus, so when they weaken, the organs of your body are not supported well and may lower or displace. Which would result in a prolapse. Weak pelvic floor muscles or tight pelvic floor muscles can both cause urine and fecal incontinence. There are 5 Best Pelvic Floor Exercises for Women that can beneficial for women.

The pelvic floor muscles are also crucial for sexual function. If these muscles are healthy and strengthened, women will feel less pelvic pain during intercourse.

While being pregnant, the pelvic floor muscles support the baby and help during the whole pregnancy process. However, the muscles may weaken during pregnancy and childbirth, and commonly lead to leakage or prolapse

Pelvic floor physiotherapy treatment includes checking these muscles and prescribing pelvic floor muscle exercises that specifically target these muscles based on the examination. 

There are several benefits of doing pelvic floor exercises, such as:

  • Reduces the risk of vaginal & rectal prolapse
  • Speeds up recovery after childbirth
  • Helps with recovery post pregnancy
  • Healthier bladder and bowel behaviour 

The exercises can help strengthen women’s health which usually needs attention post-pregnancy. They work on your pelvic organs to provide you relief from pain.

In this blog, we are recommending the 5 best exercises to strengthen your pelvic floor muscles. Let’s have a look at them to find a solution to your problem. We recommend that you get examined by a physiotherapist before starting any exercises as they cause more harm than good if done incorrectly. Women with tighter muscles may first need trigger point release and lengthening of muscles before they can start strengthening them.

1. Kegels 

Kegels is an exercise for contracting and relaxing your pelvic floor muscles. The exercise is named after Arnold Henry Kegel who was an American gynecologist. He invented these exercises as a non-surgical treatment of urinary continence which is caused by perineal muscle weakness. If you are struggling with urine leakage because of not making it to the bathroom on time, then Kegel exercises may be able to help you.

However, don’t forget to see a physiotherapist to determine whether these are a fit for your condition. A lot of times we see patients who have self-prescribed exercises to themselves or their doctor told them in passing to start Kegels if leakage occurs and made their condition worse. Especially for stress incontinence where you leak if you laugh, jump or cough. If you do Kegels on muscles that are already tight, you are making the problem worse.

This blog is a guide to people who have been prescribed these exercises by a trained medical professional and after a physical exam. 

Technique to perform Kegels:

  • Sit down in a relaxing position. Close your eyes, and think about muscles that can stop urine leakage. 
  • Tighten those muscles of your body. 
  • Hold yourself in this position for 3-5 seconds. You should feel as if your muscles are lifting up because of tightening.
  • Release the muscles and relax your body. 
  • Repeat the exercise about 8-10 times.

2. Squats

A strong core can support the pelvic muscles and improve your pelvic health. Research shows that standing up core exercises may be better for women who have been diagnosed with a diastasis recti. Squats engage one of the largest muscles in your body. They can help you with strength improvement. While performing squats, you must ensure to stay firm and tighten your belly. 

An important part of this is functional core training which includes how to breathe, what area to tighten and release during which pet of the exercise. We recommend you see your pelvic floor physiotherapist learn the correct form of exercise.

Technique to perform Squats:

  • Keep your body in a standing position with your feet hip width apart. 
  • Bend up to your knees to let your buttocks down towards the floor. Go down as much as you feel comfortable. 
  • Make sure your back is straight and it should be tilted forward. Keep your knees in line with your toes. 
  • Tighten your buttocks and pelvic floor when you stand up. 
  • Repeat the exercise, while doing it 10 times in a set. 
  • Take some rest and then do another set.

3. Bird Dog 

An exercise to work on your abs, back, glutes, and hips, we have Bird Dog. It leads to full-body movement when you engage several muscles of your body at a given time. These muscles include pelvic floor muscles as well. Therefore, Bird Dog is a very beneficial Pelvic Floor exercise for women.

Technique to perform Bird Dog:

  • Go on all fours. Keep wrists parallel to your shoulders and knees parallel to your hips. Your back must be straight and your neck in a neutral position.  
  • Tighten your core and keep your shoulder blades down towards your hips. 
  • Now, straighten and raise your left leg and then right arm. Keep your pelvis and shoulders neutral. Keep your head straight. Hold the position for 2-3 seconds. 
  • Bend and lower your leg and arm. Maintain stability in your body and then switch the position by raising your right leg and left arm. This can be called as 1 repetition.
  • You can do 10 repetitions and 3 sets of this exercise.

Also Read: Benefits of Physiotherapy for People With Injuries & Disabilities

4. Bridge

The bridge is also a crucial part of pelvic floor exercises for women. Although it primarily strengthens the core, it is aimed at glutes as well. If the exercise is performed properly, it activates several pelvic floor muscles of your body.

Technique to perform Bridge:

  • Lie on your back, then bend your knees. Keep your feet flat on the floor while keeping them some width apart. Keep your arms on their sides with palms facing downwards.
  • Tighten your buttocks and pelvic floor muscles, and lift them up.
  • Hold the position for 3-5 seconds while maintaining stability.
  • Relax your buttocks and pelvic floor muscles, and lower your body to the ground.
  • Go back to the starting position. Repeat the exercise for about 10 times. 
  • Take rest after 10 sets and then perform two more. 

5. Split Tabletop

Split Tabletop is a leg exercise that is usually performed in Pilates. When you add the split, you activate your abs, and hips along with pelvic floor muscles. 

Technique to perform Split Tabletop

  • Lie down on the floor on the support of your back. Keep your knees bent so your thighs are perpendicular to the floor. 
  • Keep your abs tightened and inner thighs activated with legs touching each other.
  • Now, start splitting your legs so your knee falls outward while moving towards a comforting position. 
  • Then, raise your body and start again. 
  • You can do 10-15 repetitions and 3 sets of this exercise.

Physiotherapy for Pelvic Floor Muscle Training

Physical therapists can provide proper training on the function of the pelvic floor muscles. They help the patient to understand their pelvic health and help them to exercise these muscles to reduce the risk of symptoms. This encourages the patient to regularly exercise and adopt pelvic floor muscle training in their daily lifestyle. The patients need to constantly practice the exercise and engage the muscles to achieve good results. However, if done wrong or if done by someone who is not a candidate for these exercises, you may make your problem worse. 

At Proremedy Physiotherapy, we have the understanding and ability to educate our patients about their health conditions. We advise you on the right exercises that can help you find relief and get into better health. We have Pelvic floor physiotherapists who can guide you to perform the above exercises properly so that you can achieve the maximum results. You can consult our experts to know more about pelvic health physiotherapy services and to get started with proper treatment.

Benefits of Physiotherapy for People With Injuries & Disabilities

Benefits of Physiotherapy for People With Injuries & Disabilities

Physiotherapy benefits people of all ages who need to enhance their strength, mobility, and flexibility. It can help them achieve their goals and live a healthy and active lifestyle. The treatment can be performed by physiotherapists who are licensed professionals providing services in a range of healthcare settings like hospitals, clinics, and other health care departments.

Physiotherapy, also known as Physical Therapy is an effective treatment that can help people affected by illnesses, injuries, or disabilities. Using manual exercises, movements, and advice, helps restore movement and function and make your day-to-day life much easier. It also improves your quality of life.

They use a range of techniques to improve one’s well-being. They also play a key role by helping athletes in managing sports injuries and getting relief from pain.


At our Physiotherapy Clinic in Mississauga we provide various services to help clients with different needs and issues. We encourage development and facilitate recovery to allow people to get back to their normal routine and remain free from any health issues or injuries.

Who can get Physiotherapy Treatment?

People of all ages and a variety of issues can get Physiotherapy in Mississauga. They can also go to a physiotherapist for advice on posture, gait, their regular workouts and day-to-day activity modification to suit their needs.


In practice, physiotherapy can help people restore their health and get back to an active lifestyle. It can help those who have-
● Heart problems and breathing difficulty
● Pain due to a sports injury
● Stroke or traumatic brain injury
● Had a surgery that is affecting their physical movements and mobility


Almost every person who is suffering from injuries or physical disabilities can enjoy the benefits of physiotherapy including young children, adults, and elderly people.

What problems can Physiotherapists treat?

Physiotherapists help with both prevention and rehabilitation. They can treat several problems caused by an injury, disability, or disease. Some problems include-
● Neck and back pain caused by stiffness in the muscles
● Pelvic issues- bladder and bowel dysfunction after childbirth
● Lung problems, namely asthma

  • Disability due to heart issues
  • Chronic pain, fatigue, swelling, stiffness in muscles, muscle weakness after a knee surgery or other
  • Loss of mobility because of trauma or diseases such as Parkinson or multiple sclerosis
  • Shoulder pain due to injury after an accident

How do Physiotherapists help?

Using manual therapy skills along with modern and innovative techniques, physiotherapists treat certain injuries and related dysfunction to help you achieve full recovery. Our aim is to help you return to your normal routine again by offering a treatment program tailored just for you.


We start with the evaluation and diagnosis of your problem. Then, we put emphasis on patient education and training so that you can become independent to take care of yourself. Stretching and muscle strengthening exercises are encouraged to ensure a quick recovery. You can try a session in our clinic – Proremedy Physiotherapy to try it for improving your
health.

How does Physiotherapy benefit people with disabilities?

Physiotherapy is an effective treatment for everyone. Whether you are recovering from an illness, injury, or suffering from any disability, it can help you. Want to know how?


Through physiotherapy sessions, people with disabilities can participate in physical activities that are suitable for them. With this, they can overcome their mobility changes. For example, people who are diagnosed with Cerebral Palsy, Autism can benefit from regular physical therapy.

Physiotherapists will train them or their caregivers to do stretching and other simple exercises that can encourage their movements. With this, they can socialize, make friends, and have a healthy lifestyle for life. All this can bring a significant change and impact on their overall health. The possibilities and outcomes of physiotherapy are endless.

We can conclude that Physiotherapy is an ideal treatment for you. If you are suffering from any injury or disability, you must get the proper treatment before it’s too late. This will not only provide you relief from pain or illness but also a faster recovery. With this, you can get back to living a normal life like others around you.

So, what are you thinking now?

Get assessed by a licensed physiotherapist in our clinic today to find the best solutions for your health issues.
Book an appointment through the Jane App with our expert physiotherapists and get started with your therapy sessions!

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