Your pelvic floor might not be something you think about daily—but it should be! Just like your biceps, quads, or core, your pelvic floor needs care and attention to keep you moving, grooving, and feeling your best.
Pelvic health isn’t just for postpartum moms or yogis. We can experience pelvic floor issues at any age or stage of life, whether or not we’ve gone through pregnancy. Think incontinence, painful sex, chronic pelvic pain, hip pain, back pain, or even difficulty with everyday movements.
And as we age, natural changes like decreasing estrogen levels can weaken our muscles, including the pelvic floor. This makes caring for your pelvic health early on even more important. Incorporating pelvic floor exercises into your daily self-care routine could mean fewer leaks, more wow moments during intimacy, and less discomfort as you move through life.
But it’s not just about physical exercises—breathing, relaxation, and stretching play a vital role, too. Let’s start with awareness and mindfulness before diving into strengthening exercises.
Step 1: Relax and Breathe Your Way to Awareness
Before we strengthen the pelvic floor, let’s build awareness. Your pelvic floor muscles are like a hammock at the base of your pelvis, supporting your internal organs. Over time, stress, prolonged sitting, or dysfunction can lead to tension or weakness.
Mindful Breathing for Pelvic Health
Breathing is the foundation of pelvic health. Deep, intentional breaths can relax tension and improve pelvic function.
- Sit or lie down comfortably
- Place one hand on your chest and one on your belly.
- Inhale deeply through your nose, letting your belly rise (not your chest).
- Exhale slowly through your mouth, allowing your belly to fall.
- Repeat for 5 minutes, focusing on relaxing your pelvic floor.
🎥 Here’s one of our favorite Pelvic Floor Relaxation Videos to Get You Started from Generation Calm. Make a goal to do this at least once a week:
Use this guided meditation to relax tension you didn’t even know you were holding. Relaxation can help ease symptoms of pelvic pain, endometriosis, PCOS, and more—even for those who spend long periods sitting.
If you are postpartum (and remember this doesn’t mean 3 months out, once postpartum ALWAYS postpartum), you may want to watch this video from Alex Megan, Founder of After BabyFit as she explain why deep belly breathing is critical:
Step 2: Strengthen Your Pelvic Floor
Now that we’re grounded, it’s time to add simple exercises to your routine. These can be done in just a few minutes a day, and they’re perfect for all ages and stages.
🎥 Simple Daily Routine for Everyone from Healthline:
Why we love this routine from Healthline: This video breaks down easy exercises anyone can do to strengthen their pelvic floor and prevent leaks, discomfort, and more.
Here’s why this matters:
Your pelvic floor muscles are a vital part of your core. Think of them as a hammock or basket that supports your bladder, intestines, and reproductive organs. Keeping these muscles strong can prevent or reduce issues like bladder leaks and pelvic organ prolapse.
Step 3: Stretch Your Way to Better Health
Stretching plays a huge role in maintaining balance and flexibility in your pelvic floor. It’s the perfect complement to strengthening exercises.
7 Moves for Pelvic Peace
1. Happy Baby Stretch
- How to do it: Lie on your back, grab the outsides of your feet, and gently rock side to side.
- Why it works: Relaxes the lower back and hips, easing tension in the pelvic floor.
2. Child’s Pose
- How to do it: Kneel, stretch your arms forward, and lower your hips back onto your heels. Rest your forehead on the mat and breathe deeply.
- Why it works: Soothes the back, hips, and pelvic floor.
3. Hamstring Stretch
- How to do it: Sit with one leg extended, flex your foot, and lean forward gently from your hips. Switch legs and repeat.
- Why it works: Loosens tight hamstrings, which can impact pelvic alignment.
4. Cobra Pose
- How to do it: Lie face down, place your hands under your shoulders, and lift your chest off the ground.
- Why it works: Opens up the front body and stretches the pelvic floor.
5. Butterfly Pose
- How to do it: Sit tall, bring the soles of your feet together, and let your knees fall outward.
- Why it works: Improves hip and pelvic flexibility.
6. Yogi Squat (pro tip: habit stack – do this while brushing your teeth!)
- How to do it: Stand with feet shoulder-width apart, squat down, and let your hips sink low.
- Why it works: Relaxes and strengthens the pelvic floor.
Why Share This?
Pelvic health is for everyone! Whether you’re sharing with a friend, loved one, or using this guide yourself, these exercises can lead to fewer leaks, less pain, and more confidence.
If you loved this, check out Peli Health’s comprehensive pelvic care platform. From expert guidance to personalized care plans, we’re here to help you (and your loved ones) feel strong, empowered, and in control. Share the Peli Health platform with them!
Join our platform to access:
✅ Comprehensive pelvic health programs tailored to your needs.
✅ Direct access to Ask the Expert for personalized guidance.
✅ In-depth advice and insights from leading professionals in exclusive expert interviews.
✅ Curated pelvic care products and discounts—just for members.
Your journey to better pelvic health starts here.
Sign Up Now and unlock your full potential! 🌟
