Expert-Led Video Guides

Pelvic Floor Exercises for Women

Free expert video guides from Sheree DiBiase, PT — a pelvic floor specialist with 40+ years of clinical experience. Learn exercises for strengthening, pregnancy, prolapse relief, and more.

32
Video Guides
8
Topic Categories
40+
Years Expertise
Pelvic Floor Basics

Essential Pelvic Floor Exercises

Start here — foundational exercises for building pelvic floor strength and awareness.

Pelvic Wellness Masterclass: Anatomy, Breathing, and Exercises

Pelvic Wellness Masterclass

The full anatomy, breathing, and exercises masterclass in one session.

New
Top 5 Pelvic Floor Exercises for Women

Top 5 Pelvic Floor Exercises for Women

Complete guide to the 5 essential exercises every woman should know.

Most Popular
Is Your Pelvic Floor Too Tight or Too Weak?

Is Your Pelvic Floor Too Tight or Too Weak?

Learn to identify if your symptoms point to tightness or weakness.
Pelvic Floor Exercises Better Than Kegels

Exercises BETTER Than Kegels

Why Kegels alone aren't enough — and what to do instead.
Pelvic Floor Exercises for Beginners: Day 1

Pelvic Floor Exercises for Beginners: Day 1

A Day 1 walkthrough for starting pelvic floor training correctly.

Beginner
4 Pelvic Floor Stretches

4 Pelvic Floor Stretches

Four stretches for relaxation, mobility, and pelvic floor balance.

Stretching
Pelvic Floor Exercises for Men

Pelvic Floor Exercises for Men

Mobility, core strength, pelvic control, and sexual health for men.

Men's Health
Incontinence & Bladder

Exercises for Urinary Incontinence

Targeted exercises for bladder control and reducing leakage.

Pelvic Floor Exercises for Urinary Incontinence

Top 5 Exercises for Urinary Incontinence Relief

Proven exercises to reduce leakage and improve bladder control.
10-Min Chair Routine for Incontinence

10-Min Chair Routine for Incontinence

A seated routine you can do at home or the office.
Does a Weak Pelvic Floor Cause Incontinence?

Does a Weak Pelvic Floor Cause Incontinence?

The connection between pelvic floor weakness and bladder leakage.
Can Pelvic Floor Exercises Help with Incontinence?

Can Pelvic Floor Exercises Help with Incontinence?

How targeted muscle training reduces and eliminates leakage.
Can Pelvic Floor Exercises Make Incontinence Worse?

Can Pelvic Floor Exercises Make Incontinence Worse?

Why Kegels can backfire and what to do instead.
Vaginal Estrogen and Incontinence

Vaginal Estrogen and Incontinence

How hormone support helps prevent leakage in perimenopause.
Prolapse

Pelvic Organ Prolapse Exercises

Safe, effective exercises for managing and reducing prolapse symptoms.

Top Pelvic Floor Exercises for Prolapse

Top Pelvic Floor Exercises for Prolapse

Safe strengthening exercises to manage pelvic organ prolapse.
Standing Exercises for Prolapse Relief

Standing Exercises for Prolapse Relief

Functional standing exercises that challenge your pelvic floor against gravity.
Pelvic Floor Exercises for Vaginismus

Exercises for Vaginismus

Gentle relaxation and breathing exercises for pelvic floor tension.
Bowel & Constipation

Pelvic Floor Help for Constipation

Understand how pelvic floor tension, prolapse, and exercise choices can affect bowel emptying.

Can Pelvic Floor PT Fix Constipation?

Can Pelvic Floor PT Fix Constipation?

How pelvic floor PT can improve bowel mechanics and emptying.

Bowel Health
Can Pelvic Organ Prolapse Cause Constipation?

Can Pelvic Organ Prolapse Cause Constipation?

How prolapse can change rectal support and bowel emptying.

Prolapse
Can Pelvic Floor Exercises Cause Constipation?

Can Pelvic Floor Exercises Cause Constipation?

Why more squeezing can backfire when constipation is linked to tension.

Exercise Tips
Can a Tight Pelvic Floor Cause Constipation?

Can a Tight Pelvic Floor Cause Constipation?

How pelvic floor tension and sphincter coordination affect emptying.

Tension
Pregnancy & Birth

Prenatal Exercises & Birth Preparation

Safe exercises and positions to prepare your body for labor, delivery, and recovery.

Pelvic Floor Exercises for Pregnant Women

Pelvic Floor Exercises for Pregnant Women

Safe, trimester-appropriate pelvic floor training during pregnancy.
Third Trimester Pelvic Floor Exercises

Third Trimester Pelvic Floor Exercises

Critical exercises to prepare your pelvic floor for birth.
Best Labor Positions

Best Labor Positions for Each Stage of Birth

Optimal positions to ease labor and support delivery.
All Fours Position for Labor

All Fours Position for Labor & Delivery

How hands-and-knees position helps with back labor and baby positioning.
Hip Flexor Stretches for Labor Prep

Hip Flexor Stretches for Labor Prep

Open your hips and prepare your body for an easier delivery.
Exercise Ball Workout for Pregnancy

Exercise Ball Workout for Pregnancy

Safe and effective birth ball exercises for comfort and strength.
Deep Squat for Pregnancy

Deep Squat for Pregnancy

Proper technique for the deep squat — one of the best birth prep exercises.
Women's Health

Perimenopause & Hormonal Health

Understanding how hormonal changes affect your pelvic floor and what to do about it.

Perimenopause Signs

How Do I Know If I'm in Perimenopause?

Recognize the signs and symptoms of perimenopause.
Perimenopause and Pelvic Floor Health

Perimenopause & Pelvic Floor Health

How hormonal changes affect your pelvic floor and what exercises help.
How to Apply Vaginal Estrogen Cream

How to Apply Vaginal Estrogen Cream

Where and how to apply vaginal estrogen for better tissue coverage.

Hormone Support
Labiaplasty for Pain and Irritation

Labiaplasty for Pain and Irritation

When scar tissue, labial irritation, or vulvar pain affects daily comfort.

Pain Relief
Midlife Health and Sustainable Routine

Midlife Health and Sustainable Routine

A practical conversation about routines, screening, and perimenopause.

Midlife
Breast Exams at Home: AI Screening Access

Breast Exams at Home: AI Screening Access

How AI tools may expand access to breast health monitoring.

Breast Health
Post-Surgery Recovery

Recovery After Breast Cancer Surgery

Gentle exercises, lymphedema management, and recovery guidance after surgery.

Lymphedema After Breast Cancer Surgery

Lymphedema After Breast Cancer Surgery

What to know about lymphedema risk, prevention, and management.
Manual Lymph Drainage Technique

Manual Lymph Drainage: Essential Technique

Learn the foundational MLD technique for lymphatic support.
Exercises After Breast Surgery

Easy Gentle Exercises After Breast Surgery

Safe movements to support healing and restore range of motion.
Hip & Core

Hip Exercises for Pelvic Floor Support

Your hips and pelvic floor are deeply connected — strengthen both together.

Hip Rotation Exercises for Pelvic Floor

Hip Rotation Exercises for Pelvic Floor Strength

The hip-pelvic floor connection most programs miss entirely.
Your Expert

Meet Sheree DiBiase, PT

Sheree DiBiase, PT, PRPC, ICLM

Sheree DiBiase, PT, PRPC, ICLM

Nationally Recognized Pelvic Floor Specialist

With over four decades of physical therapy experience, Sheree has dedicated her career to helping women overcome pelvic floor dysfunction. As the founder of Lake City Physical Therapy, a former professor at Loma Linda University, and creator of the Pelvic Floor Pro app, she brings both clinical expertise and teaching excellence to every video guide on this site.

PRPC Certified 40+ Years Experience Founder, Lake City PT Pelvic Floor Pro App Creator FemTech Health Podcast Host
Go Deeper

Comprehensive Video Courses & Classes

Ready for a structured, follow-along program? Get lifetime access to Sheree's expert-led courses. Browse all courses →

8-Week Pelvic Wellness Course

10 expert-led video lessons covering anatomy, exercises, bladder, bowel, sexual health, and recovery

$187
One-time payment • Lifetime access
10 progressive video lessons
Bladder, bowel, sexual health
Recovery tools & nervous system
Learn More →

Pelvic Wellness + Sexual Health Bundle

Two comprehensive video classes — the Pelvic Wellness class and the Sexual Health class — at one bundled price

$39
One-time payment • Lifetime access
Two full video classes bundled
Pelvic wellness + sexual health
40+ years of clinical expertise
Learn More →

Pelvic Wellness Starter Course

A focused single-class introduction to pelvic floor exercise foundations

$39
One-time payment • Lifetime access
20+ exercises demonstrated
5 pelvic floor cue techniques
Core, hip, glute & stretch work
Learn More →

Stress Urinary Incontinence Class

An 8-part video class on the myths, the muscles, and the proven exercises to stop leakage

$249
One-time payment • Lifetime access
8 video lessons + workbook
Stop the leak, build the strength
Bladder-specific protocols
Learn More →

Pelvic Pain Management Class

Recorded video class + live Q&A on chronic pelvic pain relief, pain science, and nerve mobility

$39
One-time payment • Lifetime access
Pain science & nervous system
Nerve mobility & stretching
Includes live Q&A
Learn More →

Constipation Relief Course

4+ hours, 9 chapters covering pelvic floor-based constipation relief

$249
One-time payment • Lifetime access
4+ hours of expert instruction
9 in-depth chapters, 13 lessons
Manual therapy & home program
Get Full Course — $249