How Can I Strengthen My Pelvic Floor Fast? 5 Exercises

Your pelvis is a bony structure shaped like a basin and connects your trunk to your legs. 

Pelvic organs include the uterus, cervix, vagina, intestines, rectum, bladder, and urethra. All these organs are supported by a hammock of muscles and ligaments, which is called the pelvic floor.

Here are 5 exercises that can strengthen your pelvic floor fast. While these exercises are generally considered safe for both men and women, it’s best to consult your doctor beforehand.

1. Kegel exercises

Before you perform Kegel exercises, make sure your pelvic floor muscles are not tense or tight, since these exercises can do more harm than good in such cases. The great thing about Kegels is that you can do them even when you are cooking, brushing your teeth, or sitting at your desk. Here’s how to do them correctly:

• Make sure your bladder is empty.
• Sit or stand in a comfortable position. You can even lie on the floor with your knees bent and feet flat on the floor.
• Squeeze your pelvic floor muscles as if trying to stop urinating midstream. 
• Hold for 5 seconds.
• Relax for 5 seconds, then repeat.
• Do 5 repetitions at a time to start and then increase to 10-15 reps. 
• As you get stronger, try holding for 10 seconds or longer.
• Do not squeeze or tighten your abs, buttocks, or thighs while doing the exercise.
• Avoid holding your breath and try to breathe normally.

2. Bird dog

• Get on all fours on a mat.
• Place your hands shoulder-width apart and knees under your hips.
• Keep your back parallel to the floor and pull your belly button toward your spine.
• Reach your right arm forward as you straighten your left leg back. 
• Hold for 2-4 seconds and return to the starting position. 
• Repeat 8-10 times.
• Do the same on the other side.
• Do 3-4 sets.

3. Squats

• Stand with your feet shoulder-width apart and toes pointing forward and slightly outward.
• Keep your spine neutral and tighten your core.
• Slowly lower your torso by pushing your hips back and bending your knees so that your thighs are parallel to the floor. 
• Hold for 2 seconds and return to the starting position.
• Repeat 10 times for 3 sets.

4. Glute bridge

• Lie on your back with hands by your sides, knees bent, and feet flat on the floor shoulder-width apart.
• Tighten your abs and buttocks, pushing your lower back into the ground.
• Raise your hips so that you make a straight line from your shoulders to your knees.
• Squeeze your abs and pull your belly button toward your spine. 
• Hold for a few seconds and return to the starting position.
• Repeat 10 times for 3 sets.

5. Half-kneeling hip flexor stretch

• Get into a lunge position with one knee touching the floor.
• Keep your knees flexed at a 90-degree angle.
• Squeeze your hips and core so that your pelvis is pushed forward.
• Lean forward so that you feel a stretch in the inner part of the leg.
• Hold for 20-30 seconds and switch legs.
• Repeat 10 times for 3 sets.

Both men and women can develop a weak pelvic floor:

Causes of a weak pelvic floor in both men and women:

• Chronic or long-term constipation: Repeated straining during bowel movements can weaken pelvic floor muscles.
• Obesity: Obese individuals are more likely to have a weak pelvic floor than those who are at a healthy weight.
• Lifting heavy weights: Lifting weights or heavy objects can weaken pelvic floor muscles.
• Chronic cough: Prolonged coughing due to chronic bronchitis, asthma, or tuberculosis can put a strain on the pelvic floor muscles.
• Aging: Like other tissues and muscles, the pelvic floor may become weak with aging.
• Genes: Some people have a genetic tendency to have a weak pelvic floor.

Causes of a weak pelvic floor exclusive to men:

• Prostate surgery: Surgery for prostate cancer, such as radical prostatectomy, can weaken the pelvic floor.

Causes of a weak pelvic floor exclusive to women:

• Childbirth: Vaginal delivery may weaken pelvic floor muscles, especially if the baby is large.
• Pregnancy: The growing uterus along with the baby may exert pressure on the pelvic floor.
• Instrument-assisted childbirth: Forceps- or vacuum-assisted delivery can cause weak pelvic floor muscles.
• Menopause: Declining estrogen levels may weaken the pelvic floor.

Most people see improvement in urine incontinence within a few weeks of starting pelvic floor strengthening exercises. However, it may take 12 weeks or more to notice significant improvement. 

Avoid overdoing exercises to strengthen your pelvic floor. Just like your other muscles, your pelvic floor will gradually get stronger with regular exercise, so the key is to be patient and consistent.