Your pelvic floor muscles need to be strengthened just like any other muscles in your body. And some core exercises engage the pelvic floor muscles, too.
Your pelvic floor is a group of muscles at the base of your pelvis that support your bladder, bowels, and reproductive organs. They form the base of your core, or the muscles attached to your pelvis and spine that create stability in the center of the body.[1]
“Your core is an entire system that includes your diaphragm (your breathing muscle), deep abdominal muscles, back stabilizers, and pelvic floor working together to stabilize your body from the inside out,” says Melissa Oleson, DPT, a Baltimore-area doctor of physical therapy and yoga instructor who specializes in orthopedics and pelvic health.
A strong pelvic floor has numerous benefits. It supports healthy bladder function and sexual health, and can help reduce back pain, says Bijal Toprani, PT, DPT, a New York City–based doctor of physical therapy and clinical consultant at Hinge Health, a digital clinic for joint and muscle pain.
5 Exercises to Build Core and Pelvic Floor Strength
The most effective core exercises for strengthening the pelvic floor recruit the diaphragm, deep abdominal muscles, and back stabilizers through controlled movements. When you coordinate movement with breath — such as exhaling as you lift or hold a position — your pelvic floor naturally engages alongside these muscles.
The following five exercises from Dr. Oleson target your entire core, including the pelvic floor, by coordinating breath, posture, and muscle engagement.
Perform each exercise for 1 minute total (30 seconds per side for single-sided moves). The entire routine, including the warm-up, will take less than 10 minutes.
The first exercise doesn’t necessarily contract the pelvic floor muscles, but it helps reduce muscle overactivity. This prepares the pelvic floor muscles for the strengthening exercises that follow.
1. Tabletop With Hip Rotation
Tabletop With Hip Rotation Start on hands and knees. Place yoga block or rolled towel between knees. Inhale to expand rib cage. Exhale; squeeze block or towel between knees. As you squeeze, rotate feet outward. Inhale; release block and bring shins
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Start with hands and knees on the floor; stack your shoulders over your wrists and your hips over your knees. Place a yoga block or rolled towel between your knees. Keep your pelvis in a neutral position that maintains the spine’s natural curve (not tucked underneath or flared out with an arched back). Inhale to expand your rib cage. Exhale through pursed lips and gently squeeze the block or towel with your inner thigh muscles. As you squeeze, rotate your shins out to the sides (toes will stay in contact with the floor and extend diagonally outward from your knees). Inhale to release the block and bring your shins behind you. Repeat.
2. Heel Slides
Heel Slides Lie on back with knees bent, feet on floor. Exhale; extend one leg. Inhale; pull leg into start position. Keep both heels on floor the entire time.
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Lie on your back with your knees bent, feet flat on the floor. Keep your pelvis in a neutral position, with your lower back in contact with the floor, but not pushing into it. Inhale. Exhale as you slowly extend one leg, allowing your heel to stay in contact with the floor. Inhale while pulling your leg back into the start position. Switch sides.
3. Adductor Squeeze
Adductor Squeeze Lie on back with knees bent, feet on floor. Place yoga block or towel between knees. Exhale; squeeze inner thighs together. Inhale; relax thighs.
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Lie on your back with knees bent and feet flat on the ground. Place a yoga block or rolled towel between your knees. Inhale to expand your rib cage. Then, exhale through pursed lips and squeeze your inner thighs together. Inhale and relax your inner thighs. Repeat.
4. Dying Bug Variation
Dying Bug Variation Lie on back with knees bent, feet on floor. Grip ball or block and reach overhead. Exhale; squeeze ball or block. Lift one foot and touch ball or block to knee. Inhale; return ball or block overhead. Keep head and shoulders on ground.
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Lie on your back with your knees bent and feet flat on the floor. Grab a small ball or block. (Place a rolled towel under your head and shoulders for comfort, if needed.) Reach your arms overhead with the small ball or block in your hands. Inhale to expand your rib cage. Exhale and squeeze the ball or block with your hands, while simultaneously lifting one foot off the ground and bringing the ball or block to touch your knee. Inhale, and reach the ball or block overhead. Switch sides. Keep your head and shoulders on the ground the entire time.
5. Modified Side Plank
Modified Side Plank Lie on side with upper body propped on forearm. Bend knees to bring feet behind you. Place hand on yoga block in front of chest. Exhale; press hips up and hand down on block. Inhale; lower your hips to the floor.
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Lie on one side and prop yourself up on your forearm; don’t sink into your shoulder. Press your forearm down to the ground. Position your body so your shoulders and hips form a straight line with your knees, and bend your knees to bring your feet behind you. Place a block in front of your chest with your top hand on the top of the block. On your exhale, press your hips up towards the ceiling and press your hand down on the block. Inhale as you lower your hips to the floor. Repeat.
The Takeaway
Your pelvic floor is a crucial part of your core, supports bladder function and sexual health, and may help reduce back pain.
Core exercises that coordinate breath, posture, and muscle engagement help strengthen the pelvic floor muscles.
Experts recommend pelvic floor exercises such as heel slides, adductor squeeze, dying bugs, tabletop with hip rotation, and modified side plank.
