Why Pelvic Floor Exercises Matter for Women
The pelvic floor is a group of muscles that form a hammock-like structure at the base of your pelvis. These muscles support your bladder, uterus, and bowel — and when they're weak or dysfunctional, everyday activities can become challenging.
For women, pelvic floor health is especially important. Pregnancy, childbirth, hormonal changes, and aging can all weaken these muscles over time. The good news? Pelvic floor exercises can strengthen these muscles at any age, helping you regain control and confidence.
Did you know? Research shows that up to 1 in 3 women will experience some form of pelvic floor dysfunction in their lifetime. The majority of these cases can be significantly improved with proper pelvic floor exercises.
Signs Your Pelvic Floor May Need Attention
Many women don't realize their symptoms are connected to pelvic floor dysfunction. Common signs include:
- Urinary leakage when coughing, sneezing, laughing, or exercising
- Urgency — feeling like you need to rush to the bathroom
- Incomplete emptying of the bladder or bowel
- Pelvic pressure or a feeling of heaviness
- Lower back or hip pain that doesn't respond to traditional treatment
- Pain during intimacy
If you're experiencing any of these symptoms, pelvic floor exercises may help. However, it's important to learn the correct technique — doing these exercises incorrectly can actually make symptoms worse.
The 5 Key Muscle Groups in Pelvic Floor Training
Effective pelvic floor training isn't just about "squeezing." In the video above, I walk you through how to properly engage all five muscle groups that make up the pelvic floor:
1. Pelvic Floor Contractions
These are the foundation of pelvic floor training. I teach you 5 different muscle cues so your brain can reconnect with each individual muscle. Most women only know one or two cues — but using all five creates a complete neurological connection.
2. Core Activation
Your deep abdominal muscles (transverse abdominis) work directly with your pelvic floor. When one contracts, the other should too. I show you how to coordinate these muscles for maximum effectiveness.
3. Hip Rotator Exercises
The obturator internus is a hip rotator muscle that actually passes through the pelvic floor. Strengthening this muscle provides internal support that most exercise programs completely miss.
4. Bridges and Glute Work
Your glutes and pelvic floor are connected through the same fascial lines. Building glute strength and endurance gives your pelvic floor the external support it needs.
5. Stretches and Breath Work
A tight pelvic floor can't function properly. Many women are actually too tight, not too weak. I teach you specific stretches and breathing techniques to release tension while maintaining strength.
Get the Complete Exercise Class
Follow along with the full 1+ hour video class
How to Do Pelvic Floor Exercises Correctly
The most common mistake I see after 40 years of practice? Women bearing down instead of lifting up. This actually weakens the pelvic floor over time.
Here's a quick self-check to ensure you're doing it right:
- Find a comfortable position — lying down is easiest when you're learning
- Relax your thighs, buttocks, and abdomen — these should not be working hard
- Imagine stopping the flow of urine — this is a lift and squeeze, not a push
- Hold for 3-5 seconds, then fully relax for 3-5 seconds
- Breathe normally — don't hold your breath
Quick Tips for Success
- Practice in different positions: lying, sitting, and standing
- Quality matters more than quantity — 10 good contractions beat 50 poor ones
- Be consistent — aim for 3-4 practice sessions per week
- Don't actually stop your urine mid-stream (this is just a mental cue)
How Long Until You See Results?
This is one of the most common questions I get. Here's what to realistically expect:
- 2-4 weeks: You may notice improved awareness and control
- 4-8 weeks: Many women report fewer leakage episodes
- 3-6 months: Significant strength improvements and symptom reduction
- Ongoing: Maintenance exercises keep your progress
The key is consistency. Just like any other muscle in your body, your pelvic floor responds to regular training. Skip weeks at a time, and you'll lose progress. Stay consistent, and the improvements compound.
Important Note
If you have significant pelvic floor dysfunction, pain, or prolapse, please consult with a pelvic floor physical therapist before starting any exercise program. These exercises are designed for general strengthening and may need to be modified for your specific situation.
Frequently Asked Questions
How often should I do pelvic floor exercises?
For best results, aim to do pelvic floor exercises 3-4 times per week. Consistency is more important than intensity. Start with 10-15 minutes per session and gradually increase as your muscles strengthen. Rest days are important — your muscles need time to recover and rebuild.
Can I do pelvic floor exercises wrong?
Yes, and it's more common than you might think. The most frequent mistakes are bearing down (pushing) instead of lifting, holding your breath, over-squeezing the glutes or thighs, and not fully relaxing between contractions. This is why learning from a qualified specialist is so valuable — proper form makes all the difference.
Are pelvic floor exercises just Kegels?
Kegels are one type of pelvic floor exercise, but a complete program includes much more. Effective pelvic floor training also includes core activation, hip rotator strengthening, glute work, and stretching. In my class, I teach over 20 different exercises that work together as a complete system.
I'm postmenopausal — is it too late to strengthen my pelvic floor?
Absolutely not. Women of any age can improve pelvic floor strength. In fact, many of my patients are postmenopausal and see excellent results. The muscles respond to training at any age. Hormonal changes may mean progress takes slightly longer, but improvement is absolutely possible.
How is this different from free YouTube videos?
The preview video on this page gives you an introduction, but the full class provides comprehensive instruction with 20+ exercises, detailed cues for each movement, progressions as you get stronger, and 40 years of clinical expertise distilled into a follow-along format. It's the same program I use with my patients.
Sheree DiBiase
Sheree DiBiase has been a physical therapist for over 40 years, specializing in pelvic floor rehabilitation. She is the founder of Lake City Physical Therapy and the creator of the Pelvic Floor Pro app. Sheree is a board-certified Pelvic Rehabilitation Practitioner (PRPC) and has helped thousands of women regain pelvic floor strength and confidence.