Resources
- How Stress, Fascia & Your Nervous System Affect Your Pelvic Floor
- How Do I know If My Pelvic Floor Is Tight Or Weak?
- Finding Relief from Pain During Sex: Pelvic Floor Exercises That Work
- The Connection Between Exercise and Bloating: What Every Professional (and Their Clients) Need to Know
- Pelvic Floor Exercises for Constipation: Awareness, Movement, and Nervous System Relief
- High-Tone Pelvic Floor Dysfunction: Symptoms, Causes & Relief Tips
- How Menopause Affects the Pelvic Floor: Symptoms, Support & Hormonal Impact
- Tailbone Wagging for Tailbone Pain Relief and Pelvic Floor Mobility
- The Power of Tremoring: How Tension Release Exercises Support Your Nervous System
- Pelvic Floor Postpartum Exercises for Faster Recovery
- Navigating Coccyx Pain in Pregnancy: A Trimester-by-Trimester Guide
- Understanding Coccyx Pain: Symptoms, Causes, Healing and Prevention
- Pilates and Pelvic Floor Dysfunction: Is It the Solution You’re Seeking?
- 5 Pilates Pelvic Floor Exercises You Don’t Want to Leave Out
- Pelvic Floor Massage: A Comprehensive Guide
- Does Pilates Strengthen Pelvic Floor Muscles? A Comprehensive Guide
- Hypermobility and Pelvic Floor Health: What You Need to Know
- The Foot to Pelvic Floor Connection: A Whole-Body Approach to Movement and Health
- Understanding Pelvic Floor Pain After Running: Causes and Solutions for Professionals
- Top 5 Exercises to Strengthen the Pelvic Floor
- Do Squats Strengthen Pelvic Floor Muscles? Insights for Movement Professionals
- How Pelvic Floor Health Is Related to the Process of Moving from Arousal to Orgasm
- 5 Things I Wish People Knew About Your Pelvic Floor & Orgasm
- Pelvic Floor Tension: Everything You Need to Know
- How Running and Pelvic Floor Health Are Interconnected: What Every Runner Should Know
- Does Running Strengthen Pelvic Floor Muscles? Myths vs. Facts
- Understanding Urine Leakage Causes: Why It Happens and How to Manage It
- How to Strengthen Your Pelvic Floor: The Ultimate Guide
- Strengthening and Restorative Yoga Poses for Full Body Health
- Understanding Queefing: Causes, Symptoms, and Simple Prevention Tips
- How Do You Know if You Have a Weak Pelvic Floor
- What Does Pelvic Floor Pain Feel Like?
- How Can I Strengthen My Pelvic Floor Without Kegels?
- Pelvic Floor Stretches | 5 Quick Ways To Relax Your Pelvis
- Pelvic Floor Specialist | Finding Help To Heal Your Pelvis
- Is Pelvic Floor Repair Major Surgery? | Pelvic Health Guide
- Pelvic Floor Exercises
- How to Strengthen Pelvic Floor
- Is Pelvic Floor Repair Major Surgery? | Pelvic Health Guide
- Pelvic Floor Therapy | Improving Your Pelvic Health
Resources
- How Stress, Fascia & Your Nervous System Affect Your Pelvic Floor
- How Do I know If My Pelvic Floor Is Tight Or Weak?
- Finding Relief from Pain During Sex: Pelvic Floor Exercises That Work
- The Connection Between Exercise and Bloating: What Every Professional (and Their Clients) Need to Know
- Pelvic Floor Exercises for Constipation: Awareness, Movement, and Nervous System Relief
- High-Tone Pelvic Floor Dysfunction: Symptoms, Causes & Relief Tips
- How Menopause Affects the Pelvic Floor: Symptoms, Support & Hormonal Impact
- Tailbone Wagging for Tailbone Pain Relief and Pelvic Floor Mobility
- The Power of Tremoring: How Tension Release Exercises Support Your Nervous System
- Pelvic Floor Postpartum Exercises for Faster Recovery
- Navigating Coccyx Pain in Pregnancy: A Trimester-by-Trimester Guide
- Understanding Coccyx Pain: Symptoms, Causes, Healing and Prevention
- Pilates and Pelvic Floor Dysfunction: Is It the Solution You’re Seeking?
- 5 Pilates Pelvic Floor Exercises You Don’t Want to Leave Out
- Pelvic Floor Massage: A Comprehensive Guide
- Does Pilates Strengthen Pelvic Floor Muscles? A Comprehensive Guide
- Hypermobility and Pelvic Floor Health: What You Need to Know
- The Foot to Pelvic Floor Connection: A Whole-Body Approach to Movement and Health
- Understanding Pelvic Floor Pain After Running: Causes and Solutions for Professionals
- Top 5 Exercises to Strengthen the Pelvic Floor
- Do Squats Strengthen Pelvic Floor Muscles? Insights for Movement Professionals
- How Pelvic Floor Health Is Related to the Process of Moving from Arousal to Orgasm
- 5 Things I Wish People Knew About Your Pelvic Floor & Orgasm
- Pelvic Floor Tension: Everything You Need to Know
- How Running and Pelvic Floor Health Are Interconnected: What Every Runner Should Know
- Does Running Strengthen Pelvic Floor Muscles? Myths vs. Facts
- Understanding Urine Leakage Causes: Why It Happens and How to Manage It
- How to Strengthen Your Pelvic Floor: The Ultimate Guide
- Strengthening and Restorative Yoga Poses for Full Body Health
- Understanding Queefing: Causes, Symptoms, and Simple Prevention Tips
- How Do You Know if You Have a Weak Pelvic Floor
- What Does Pelvic Floor Pain Feel Like?
- How Can I Strengthen My Pelvic Floor Without Kegels?
- Pelvic Floor Stretches | 5 Quick Ways To Relax Your Pelvis
- Pelvic Floor Specialist | Finding Help To Heal Your Pelvis
- Is Pelvic Floor Repair Major Surgery? | Pelvic Health Guide
- Pelvic Floor Exercises
- How to Strengthen Pelvic Floor
- Is Pelvic Floor Repair Major Surgery? | Pelvic Health Guide
- Pelvic Floor Therapy | Improving Your Pelvic Health
How to Strengthen Pelvic Floor Safely
4 Min Read
The pelvic floor is a group of muscles and connective tissue at the base of your pelvis. These muscles support your bladder and bowels, contribute to sexual function, and stabilize your spine and hips.
When people think about strengthening the pelvic floor, they usually picture Kegels – repetitive squeezing and holding. But functional strength goes beyond clenching. Pelvic floor health is about more than strength – it’s the ability to engage when needed, release when appropriate, and move in coordination with your breath and body.
Below you’ll find both foundational strategies and specific exercises that build lasting pelvic floor strength – rooted in whole-body function and supported by more than two decades of Restore Your Core® practice. The RYC® method is recommended by physical therapists, OBGYNs, and movement professionals worldwide for its safe, effective, and holistic approach to core and pelvic floor health.
Table of Contents
Important Considerations Before You Begin
Before you start training your pelvic floor, keep these points in mind:
- Strength isn’t always the answer. For individuals who are already holding too much tension (tight doesn’t mean strong), the first step is learning to let go
- Listen to your symptoms. If you feel heaviness, bulging, or increased leaking, stop and reassess
- Quality over quantity. Focus on coordinating breath and movement, not endless reps
- Consistency builds results. Small amounts, practiced often, create lasting change and a foundation for strength
- It’s not just about the pelvic floor. Hips, ribs, spine, and breath all influence pelvic floor health
Foundational Strategies for a Stronger Pelvic Floor
1. Breathwork (360° Rib Breathing)
Breath is the foundation of pelvic floor function. On every inhale, your diaphragm lowers and your pelvic floor lengthens. On every exhale, the pelvic floor naturally lifts. Practicing 360° rib breathing restores this reflexive relationship.
Steps:
- Sit or lie comfortably
- Inhale through your nose, feeling your ribs expand front, sides, and back
- Exhale slowly through pursed lips, like blowing out candles
- Notice how your pelvic floor gently responds and lifts
Learn how to practice 3D breathing for better pelvic floor support
2. Alignment and Posture Awareness
Your posture can either support or strain your pelvic floor.
Tips:
- Stack ribs directly over your pelvis when standing
- Sit on sit-bones (not tucked under, putting excess pressure on your tailbone)
- Your pelvis should move freely as you go about daily activities instead of being locked into one position
Small, consistent adjustments like these add up to major shifts in pelvic floor health.
3. Stress and Nervous System Regulation
A tight, “always-on” pelvic floor is often more about stress than weakness. Chronic gripping comes from a nervous system that never gets to rest.
Helpful practices:
- Gentle yoga or stretching
- Body scans and relaxation before bed
- Breathing with long, slow exhales
A downregulated nervous system makes it easier for your pelvic floor to release and contract effectively. To support this, you can join the Free Nervous System Reset with Lauren Ohayon – a grounding class designed to soothe your body and help restore balance.
Pelvic Floor Strengthening Exercises
These exercises are evidence-based and focus on whole-body healing to strengthen the pelvic floor safely and effectively.
1. Child’s Pose – Release and Mobility
Steps:
- Kneel on the floor with big toes together and knees wide
- Sit your sit bones back toward your heels
- Stretch arms forward, forehead down on the mat or a block
- Breathe deeply, focusing on the inhale coming into your back and pelvic floor for 6–8 breaths
Why it works: Also referred to as Balasana in yoga, this posture releases tension and lengthens the pelvic floor, creating the foundation for strength.
2. Happy Baby – Pelvic Floor Lengthening
Steps:
-
Lie on your back
-
Bring your knees toward your armpits
-
Hold behind your knees, around your ankles or your feet.
-
Relax your shoulders and breathe deeply for 5–10 breaths
Why it works: Also known as Ananda Balasana, this exercise creates space in the hips and pelvic floor, reducing tension so the muscles can respond more effectively.
3. Bridge – Strength and Integration
(also known as Setubandha Sarvangasan in yoga)
Steps:
- Lie on your back with knees bent, feet on the floor and hip-width apart
- Inhale to prepare
- Exhale, press through your feet, and slowly lift your pelvis away from the floor
- Keep your ribs heavy to the floor; you don’t want to thrust your ribs
- Inhale, lower back down with control
Prescription: 8–10 reps, 2–3 sets.
Why it works: Also known as Setubandha Sarvangasan, this exercise strengthens the core, pelvic floor, glutes, and hamstrings.
4. Mini Squat – Functional Strength and Mobility
Steps:
- Stand with your feet slightly wider than your hips
- Inhale, then exhale as you hinge at the hips, keeping your knees stacked over your ankles, as if you were going to sit on a chair
- Keep your spine long, your pelvis stays untucked, and your chest lifted
- Exhale as you push yourself to stand
Modification: Hover over a chair if this feels too challenging.
Why it works: Mimics everyday movements and trains the pelvic floor to respond under load.
5. Bird Dog – Core and Pelvic Floor Coordination
Steps:
- Start on your hands and knees, with hands under your shoulders, knees under your hips
- Inhale, then exhale as you extend the opposite arm and leg
- Your spine stays in neutral. Don’t allow your body to shift side to side
- Inhale, as the hand and knee come back to the mat
- Switch sides.
Prescription: 6–8 reps each side.
Why it works: Also known as Dandayamana Bharmanasana, this exercise builds cross-body strength, challenges your deep core and pelvic floor to stabilize your spine as you move your legs and arms away from your center of gravity.
6. Deadlift (Hip Hinge) – Load and Resilience
Steps:
- Stand with your feet hip-width apart, holding a light weight
- Inhale, soften knees, hinge at the hips as the weight lowers towards your shins
- Your spine stays neutral, not tucking the pelvis under, rounding your back, or thrusting your ribs
- Exhale, feeling your core and pelvic floor supporting your movement, return to standing with pelvis stacked over your ankles
Prescription: 6–8 reps
Why it works: Trains your core and pelvic floor to respond under load. Lauren uses this in RYC® to show that heavy lifting can be safe with proper strategy.
7. Heel Slides – Hip Mobility and Core-Pelvic Floor Integration
Steps:
- Lie on your back with knees bent, heels on the floor, and spine in neutral
- Inhale to prepare
- Exhale, slide one heel forward, don’t allow your pelvis or ribs to tuck or untuck
- Inhale, bring your foot back
- Alternate sides
Prescription: 6–8 reps each side
Why it works: A Gentle and effective way to integrate your pelvic floor and deep core.
8. Functional Core Breath – Daily Integration
Steps:
- Sit or stand tall
- Inhale into your ribs
- Starting from your lower abdomen, exhale through pursed lips like you’re blowing out candles on a birthday cake. Your lower abdomen will draw in, and your pelvic floor will gently lift
- Apply this breath when doing everyday movements like lifting children, groceries, and laundry baskets
Prescription: 6–8 reps
Why it works: Trains your pelvic floor to respond automatically in real-life situations.
9. Follow a Structured Pelvic Floor Program
While individual exercises are valuable, the most effective way to strengthen your pelvic floor is through a comprehensive program – one that offers guided support in breath, posture, nervous system regulation, mobility, and progressive strength.
That’s precisely what Restore Your Core® (RYC®) provides. Built on more than 25 years of hands-on experience and trusted by professionals worldwide, the RYC® 12-Week Program has helped tens of thousands of women heal, retrain movement patterns, ease symptoms like leaking and prolapse, and rebuild lasting confidence in their bodies.
When to Seek Professional Support
If you experience leaking, heaviness, pelvic pain, or a sense of pressure, it’s important to reach out for professional guidance. A pelvic health physical therapist can provide a thorough assessment and tailored treatment plan to address your unique needs.
In addition, working with a certified RYC® teacher can be a powerful complement to your care. These teachers are trained to guide you through safe, progressive movement strategies that support your core and pelvic floor in daily life. Many people find that combining medical insight with RYC® movement education gives them both clarity and confidence in their healing and strengthening.
Restore Strength with an Integrated Approach
Strengthening your pelvic floor isn’t about endless squeezes. It’s about teaching your body to breathe, align, and move in ways that let your pelvic floor respond when you need it most.
If you’re ready for a proven method, Restore Your Core® offers a step-by-step system with practical tools, progressive exercises, and a supportive global community.
FAQ
- What is the safest way to strengthen the pelvic floor without causing tension or injury?
Start with breathwork, like 360° rib breathing, to help the pelvic floor move naturally with your breath. Pay attention to posture and alignment so your body is supported in a balanced way. Add gentle whole-body movements that release tension, such as child’s pose or supported stretches, then gradually build strength with exercises like bridges or mini squats. Be mindful with Kegels – done without balance or awareness, they can create extra tension instead of improving function. - How do I know if my pelvic floor is too tight instead of too weak?
Signs of a tight pelvic floor include difficulty starting urination, urgency, pain during intercourse, constipation, or a constant feeling of tension. Weakness, on the other hand, often shows up as leaking, heaviness, or lack of control. If you’re unsure, it’s best to consult a pelvic health physical therapist. - Are Kegels enough to improve pelvic floor health, or should I do other exercises?
Kegels alone are rarely enough. True pelvic floor health means your muscles can contract, release, and work in sync with your breath and core – not just squeeze on command.
Whole-body movements like squats, bridges, and functional breathwork train the pelvic floor in ways that better reflect daily activities. For some people, especially those with a hypertonic (overly tight) pelvic floor, Kegels can actually make symptoms worse. A balanced approach that includes breath, alignment, mobility, and strength is usually more effective than isolated squeezes. - Can pelvic floor exercises help with symptoms like leaking or prolapse?
Yes. Evidence shows that tailored pelvic floor exercises can reduce leaking, improve prolapse symptoms, and restore function. Consistency and correct technique are key. If symptoms persist, combining a structured program like RYC® 12-Week Program with professional guidance often leads to the best results. - When should I see a pelvic floor physical therapist instead of just exercising at home?
You should see a pelvic floor physical therapist if you experience ongoing leaking, heaviness, pelvic pain, bulging, or pressure. A therapist can provide a personalized evaluation, identify whether your pelvic floor is weak or overactive, and guide you with safe, targeted strategies for recovery.
