If you're looking for the best exercises to strengthen your pelvic floor, you've come to the right place. Whether you're pregnant, postpartum, or dealing with bladder leakage, pelvic pain, or lower back discomfort, these exercises can make a big difference in your daily life.

As a pelvic floor therapist, I’m passionate about helping you feel your best, and these exercises are among my absolute favorites. I recommend incorporating them into your routine daily to support a strong and healthy pelvic floor.

1. Kegels

Kegels are the foundation of pelvic floor health. By targeting the muscles that control urination, they help reduce bladder leakage and improve overall muscle tone.

2. Bridge Pose

Bridge pose is excellent for engaging your pelvic floor while also strengthening your glutes and core. It’s a simple exercise with significant benefits.

3. Squats

Squats are a full-body exercise that naturally engages the pelvic floor muscles. They’re also fantastic for toning your legs and core.

4. Child’s Pose

This gentle stretch helps relax and lengthen the pelvic floor muscles, providing relief from tension and promoting relaxation.

Give these exercises a try and let me know how they work for you! Consistency is key, so aim to do them daily for the best results.

Stay strong and healthy!

- Dr. Amanda, Pelvis Floor Physical Therapist, Kansas City (Overland Park, KS)