Quick flick Kegels, marches, heel slides, Happy Baby Pose, and diaphragmatic breathing are five exercises that help relax and condition the pelvic floor muscles.

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

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 certain underlying conditions.

Here are five pelvic floor exercises you can try at home, tips to find and engage these muscles, when to consult a healthcare professional, and more.

You can activate the pelvic floor anytime, anywhere. But it’s also beneficialTrusted Source to incorporate specific exercises that strengthen and target the pelvic floor muscles.

One way to design a program is to categorize the exercises for those who have hypotonic pelvic floor muscles versus those who have hypertonic pelvic floor muscles.

Hypotonic means you have a low-tone pelvic floor and must build muscle endurance and power. Hypertonic means your pelvic floor muscles are too tight or overactive and need to lengthen and relax.

(Unsure which one you might have? Scroll down to the “Tight vs. weak” section to learn more, then return here to get started.)

Marcy Crouch, PT, DPT, WCS, a physical therapist and board certified clinical specialist in women’s health, recommends 3 exercises for people with hypotonic pelvic floor:

Quick flick Kegels

Crouch says the quick flick Kegel requires quick contractions of your pelvic floor to help activate the muscles faster and stronger to stop leaks upon sneezing or coughing.

  1. Begin by lying on the floor with your knees bent and feet flat on the floor. As this exercise becomes easier, try sitting or standing while performing it.
  2. Find your pelvic floor muscles using the tips described above.
  3. Exhale, pull your navel to your spine, and quickly contract and release your pelvic floor muscles. Aim to contract for 1 second before releasing.
  4. Maintain steady breathing throughout.
  5. Repeat the quick flick 10 times, then rest for 10 seconds. Do 2–3 sets.

Heel slides

Heel slides encourage pelvic floor contractions while targeting the deep abdominal muscles.

  1. Begin by lying on the floor with your knees bent and pelvis in a neutral position.
  2. Inhale into the rib cage, then exhale through the mouth, letting your ribs naturally compress.
  3. Draw your pelvic floor up, lock in your core, and slide your right heel away from you. Only go as far as possible without losing your connection to your deep core; this may feel like your stomach pushing outward or your lower back lifting from the floor.
  4. Find the bottom position, then inhale and bring your leg back to the starting position.
  5. Repeat.
  6. Do 10 slides up and back, then repeat with the other leg.

Marches (also called toe taps)

Like heel slides, the marching exercise increases core stability and encourages pelvic floor contractions.

  1. Begin by lying on the floor with your knees bent and pelvis in a neutral position.
  2. Inhale into your rib cage, then exhale through your mouth, letting your ribs naturally compress.
  3. Draw your pelvic floor up and lock in your core.
  4. Slowly lift one leg to a tabletop position.
  5. Slowly lower this leg to the starting position.
  6. Repeat the movement, alternating legs. You should not feel any pain in your lower back. Your deep core stays must engage throughout the entire exercise.
  7. Alternate legs for 12–20 times total.

Hypertonic exercises may provide some relaxation and lengthening for someone with short or tight pelvic floor muscles.

Crouch says the goal is to lengthen and relax the hypertonic muscles so contractions are more effective and the muscles can work effectively.

“We have to make sure the muscle can do what we need it to, so lengthening is just as important as strengthening,” she says.

Here are 2 exercises that she recommends:

Happy Baby Pose

The Happy Baby Pose is a great addition to a pelvic floor routine when stretching and releasing are the goal.

  1. Begin by lying on the floor with your knees bent.
  2. Bring your knees toward your belly at a 90-degree angle, with the soles of your feet facing up.
  3. Grab and hold the outside or inside of your feet.
  4. Open your knees until they’re slightly wider than your torso. Then, bring your feet up toward your armpits. Make sure your ankles are over your knees.
  5. Flex your heels and push your feet into your hands. You can stay in this position for several breaths or gently rock from side to side.

Diaphragmatic breathing

Diaphragmatic breathing encourages the functional relationship between the diaphragm and the pelvic floor. It may also helpTrusted Source reduce stress.

  1. Begin by lying flat on the floor on a yoga or exercise mat. You can also perform the exercise in a seated position.
  2. Do a few seconds of progressive relaxation. Focus on releasing the tension in your body.
  3. Once relaxed, put one hand on your stomach and the other on your chest.
  4. Inhale through your nose to expand your stomach — your chest should stay relatively still. Then, breathe in for 2–3 seconds and exhale slowly.
  5. Repeat several times while keeping one hand on the chest and one on the stomach.

Adding pelvic floor exercises to your daily routine is often a simple way to strengthen these muscles and maintain overall pelvic health.

However, in some cases, seeking help from a healthcare professional or physical therapist specializing in the pelvic floor is necessary.

Here are some signs to watch for that may indicate it’s time to see a professional:

  • leaking urine or stool
  • problems with having a bowel movement
  • pressure or discomfort in the pelvis
  • seeing or feeling a bulge protruding out of the vagina or anus
  • pain while urinating
  • incontinence
  • difficulty emptying the bladder or bowels completely

Remember, it’s always OK to seek medical care, even if you feel your symptoms are not that severe. Finding the right treatment for your situation can help you feel better and prevent any further damage to the pelvic floor area.

Are pelvic floor exercises the same as Kegels?

Kegels are a type of pelvic floor exercise, but they aren’t the only option.

In fact, many exercises that work the lower body can benefit your pelvic floor muscles. Squats, lunges, and even certain yoga postures can strengthen your pelvic floor muscles.

Who should try Kegels?

If your pelvic floor muscles are weak or hypotonic, you may benefit from Kegels, but it’s important to consult with a healthcare professional first to get the OK.

If your pelvic floor muscles are in spasm, contracted, or too tight (hypertonic), doing Kegels can worsen the problem — whether that’s pain, leaking, constipation, or sexual dysfunction.

Does squeezing your buttocks help your pelvic floor?

No, squeezing your buttocks doesn’t help your pelvic floor — it’s usually a sign that you’re doing pelvic floor exercises incorrectly. Focus on isolating and contracting your pelvic floor muscles without clenching your buttocks.

How long does it take to strengthen your pelvic floor?

The time it takes to strengthen the pelvic floor with exercise will depend on various factors, including any underlying conditions and how often you exercise the muscles.

In one studyTrusted Source, significant improvements were seen after 4 weeks. Participants were asked to do two exercise sessions a day for 20 minutes each.

It’s important to discuss any exercise program with a healthcare professional. They can help identify exercises that are right for you, including how often to do them and how long it may take before you see results.

What does the pelvic floor do?

The pelvic floor muscles are critical to daily functions.

They support the bladder, urethra, rectum, anus, prostate, uterus, cervix, vagina, and intestines. This prevents urine and stool leakage.

Your pelvic floor helps stabilize your hips and trunk, especially when walking and standing. These muscles also contribute to sexual health and function, including arousal and orgasm.

Adding pelvic floor strengthening exercises to your day can be an excellent way to work these muscles and boost your overall health. Remember to focus on form and function and engage the muscles each time you exercise.

If you’re new to these exercises or want extra help, consider consulting a pelvic floor physical therapist. They can recommend specific exercises and ensure you’re doing them correctly.

Finally, if your symptoms interfere with daily activities or seem to be getting worse, make an appointment with a doctor or other healthcare professional.