You may have noticed recently that you are not able to hold off going to the washroom as long as you used to. This is usually due to weakening pelvic floor muscles, a common problem for women as they age. If you’re wondering how to strengthen pelvic floor muscles to avoid having an accident, pelvic floor exercises are the answer. Pelvic floor exercises are one of the best ways to improve strength and reduce the chances of experiencing accidents. Let’s look at some of the best pelvic floor exercises to help strengthen your bladder, uterus, and bowels.

pelvic floor pain

What is the pelvic floor?

The pelvic muscles help to prevent peeing when it’s not time. If you don’t have a strong pelvic floor, then you may experience things like urinary incontinence and leaky stool.

Both of these can leave you afraid to be away from a bathroom for too long, but there are solutions like pelvic exercises that can help put a stop to these embarrassing situations.

Why Pelvic Floor Exercises are Important

Pelvic floor dysfunction exercises help you build up strength in the pelvic area and restore your confidence. Without them, something as simple as a sneeze or cough could lead to leaks or leave you scrambling to find a bathroom in time.

Exercises to strengthen the kegel muscles, and other pelvic floor stretches can have quick and long-lasting results that will keep you feeling on top of bladder control issues.

exercise with yoga ball
woman doing kegels


Kegels are a simple exercise that you can do just about anywhere, including at home or at work. Start by lying on your back on a mat or carpet to ensure you are comfortable. With the soles of your feet together, take a deep breath and queens the vaginal muscles.

It will feel like you are trying to hold it when you have to pee. Hold for five seconds and then release. Repeat several times as often as you like during the day

Seated Breathing

Seated breathing is another example of pelvic floor muscle training for women that is to do at home. Sit with your legs apart in a yoga stance. Inhale slowly, pushing the ribs outwards.

When you’re finished, exhale, allowing the ribs to come back to the middle of your body. Do this daily for eight to 10 times per set.

pregnant woman holding womb
woman doing lunge exercise

Try a Runner’s Lunge

You don’t need to be an athlete to do the runner’s lunge. This exercise is designed to be an optimal way to complete pelvic floor stretches at home or outdoors. Make sure you have a couple of yoga blocks or towels handy. Step your foot forward into a deep lunge as your back leg stays behind you.

Use the yoga blocks for balance. Push your leg forward so that the front of the back legs is open. Let your knee reach over your ankle, then hold for 15 breaths. Slide back up into a standing position, then switch legs.

Side Lunges

Similar to the runner’s lunge, this exercise is designed to help strengthen the pelvic floor muscles at home or outdoors. Have your yoga blocks handy again. This time, slide your leg to the right or left of you while your other leg remains stationary.

Use the yoga blocks for balance and let your body lower to the ground as far as you can to stretch and strengthen the muscles. Hold for eight seconds and then release and change sides.

woman doing side lunges with yoga ball
woman stretching hamstring exercise

Stretch Your Hamstring

This is an exercise you are probably familiar with when prepping to do a more intense workout. Kneel down on your back leg as you stretch your front leg out in front of you.

Use your yoga blacks to balance and press down on them for a deeper strength. This exercise is also great for improving stability, which is very important as we age.

Glute Bridges

Glute bridges are another pelvic floor exercise that you have probably done prior to a workout. Ground your feet on the floor and keep your knees bent as you lay on your back. 

Left your hip upwards, squeezing your pelvic muscles and glutes at the same time. Lift and lower slowing again, continuing to build strength in this region. Eight to 12 reps is an ideal start for trying this exercise. 

woman doing glute bridges
physician helping patient doing exercise

The Bird Dog

This fantastic yoga pose is not only one of the best pelvic floor exercises, but it is also a great way to strengthen your core. Start by kneeling on all fours. Slowly raise your leg backwards with the opposite hand reaching forward. Hold for 5 seconds, then lower. 

Repeat the same with the other side. This exercise can be done in reps of eight for maximum results.

Pelvic Tilts

Strengthen your entire core, including pelvic floor muscles with pelvic tilts. Use a stability ball as a seat, and then inhale and slowly roll the ball forward.

As you do so, push out your glutes and tuck your pelvis. Do 20 reps, taking a break after 10.

pelvic tilt exercise

Contact Us 

The team at Mississauga Health & Wellness Center can help you regain strength in your pelvic floor muscles. We offer professional and knowledgeable advice about how you can strengthen your pelvic floor muscles and reduce the chances of developing more severe pelvic floor issues. Our therapies and exercises are designed for all ages and fitness levels and can be customized to your specific mobility needs. We also offer guidance on other ways you can change your habits to lessen the risk of accidents due to pelvic floor dysfunction.

Contact us today to discuss your health-related concerns. We can help you find the right solution to improve your body’s strength, stability, and overall health.