{"id":72069,"date":"2025-04-16T11:56:36","date_gmt":"2025-04-16T11:56:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=72069"},"modified":"2025-05-05T15:14:27","modified_gmt":"2025-05-05T15:14:27","slug":"pelvic-floor-dysfunction-exercise-2","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/","title":{"rendered":"Pelvic Floor Exercise: 5 Ways to Improve Your Muscle Strength"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#What_Is_Pelvic_Floor_Dysfunction\" >What Is Pelvic Floor Dysfunction?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#Causes_of_Pelvic_Floor_Dysfunction\" >Causes of Pelvic Floor Dysfunction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#Diagnosis_and_Treatment_of_Pelvic_Floor_Dysfunction\" >Diagnosis and Treatment of Pelvic Floor Dysfunction<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#How_to_Strengthen_Pelvic_Floor_with_Kegels\" >How to Strengthen Pelvic Floor with Kegels<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#How_to_Do_Kegel_Exercises\" >How to Do Kegel Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#_How_to_Strengthen_Pelvic_Floor_Muscles_Without_Kegels\" >\u00a0How to Strengthen Pelvic Floor Muscles Without Kegels<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#Bird_Dog\" >Bird Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#Bridges\" >Bridges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#Split_Tabletop\" >Split Tabletop<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#Benefits_of_Pelvic_Floor_Exercises\" >Benefits of Pelvic Floor Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you exercise, you\u2019ll stay in shape and your muscles will be just fine, right? Well, that seems to be the conventional wisdom. However, sometimes due to health and natural factors, such as aging and childbirth, your muscle strength may start deteriorating.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Dysfunction_Exercise\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72041\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Pelvic floor dysfunction is the inability to properly relax and coordinate your pelvic floor muscles to perform bowel movements. That being said, are there any exercises that can help with this condition by improving the integrity of these muscles? Here\u2019s everything you need to know about pelvic floor dysfunction and the strength of your pelvic floor muscles.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Pelvic_Floor_Dysfunction\"><\/span><b>What Is Pelvic Floor Dysfunction?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a fairly common condition where you can\u2019t properly relax and coordinate the muscles in your <a href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/\">pelvic floor<\/a>. As a result, this affects your ability to urinate or perform any kind of bowel movement. Sometimes, women may also experience pain during sex, while for men, it can sometimes manifest itself as erectile dysfunction (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14459-pelvic-floor-dysfunction\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your pelvic floor comprises muscles found at the base of the bottom of your torso. To put it in perspective, <\/span><span style=\"font-weight: 400;\">your pelvis hosts your uterus (for women), prostate (for men), bladder, and rectum<\/span><span style=\"font-weight: 400;\">. At the same time, the pelvic floor is a base support structure that keeps everything where they\u2019re supposed to be. Some of these muscles increase stability by forming a sling around your rectum (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14459-pelvic-floor-dysfunction\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In ideal situations, going to the bathroom doesn\u2019t usually involve any difficulties. That\u2019s because your body can tighten and relax these muscles as needed. So everything is just perfect, right?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, things change a bit if you have pelvic floor dysfunction. More specifically, your body continually contracts your pelvic floor muscles without relaxing them. As a result of this tension, you may start to experience (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14459-pelvic-floor-dysfunction\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incomplete bowel movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leaking of urine or stool (incontinence)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulties releasing bowel movements (it is believed that almost half of people who suffer from long-term constipation also have pelvic floor dysfunction)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back pain that isn\u2019t caused by something else<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle spasms in your pelvic region<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Discomfort during sex for women<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Erectile dysfunction (ED) for men (Simply put, ED is when men are unable to get or maintain a viable erection. As much as pelvic muscle pain or tension may be the cause, it isn\u2019t always. ED is a complex condition, so you should first seek the advice of a medical professional.)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">General pain and pressure in your pelvic region or rectum &#8211; usually with or without any bowel movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frequently having the urge to use the bathroom (sometimes you may feel as if you\u2019re \u201cforcing it out\u201d or finding yourself starting and stopping several times)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Painful urination<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That being said, what causes pelvic floor dysfunction? Is it just a health condition, or are there other factors in play? We find out next.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Dysfunction_Exercise\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72025\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-3-1024x640.png\" alt=\"Pelvic Floor Dysfunction Exercise\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnancy-cardio-pilates-Collage-Banner-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Causes_of_Pelvic_Floor_Dysfunction\"><\/span><b>Causes of Pelvic Floor Dysfunction<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research is still ongoing to determine the exact causes of pelvic floor dysfunction. However, doctors have linked it to events that tend to generally weaken your pelvic muscles or tear its connective tissue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the known factors in this case include (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14459-pelvic-floor-dysfunction\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Traumatic injury to your pelvic area such as car accidents<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overusing your pelvic muscles (for example, going to the bathroom too often or pushing too hard, which can ultimately lead to poor muscle coordination)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pelvic surgery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Obesity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnancy and childbirth (Pregnancy is believed to be the most common cause of pelvic floor dysfunction. It mostly manifests itself after giving birth. This can be attributed to the fact that your pelvic floor muscles are usually strained during pregnancy. Long or difficult labor also worsens the situation).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nerve damage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hereditary condition (In some cases, pelvic floor dysfunction is known to run in the family. However, researchers are still investigating the exact genetic cause of pelvic floor dysfunction).<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Dysfunction_Exercise\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diagnosis_and_Treatment_of_Pelvic_Floor_Dysfunction\"><\/span><b>Diagnosis and Treatment of Pelvic Floor Dysfunction<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pelvic floor symptoms may serve as an indicator of more serious conditions. Therefore, you shouldn\u2019t try to self-diagnose your symptoms<\/span><span style=\"font-weight: 400;\">. You should seek evaluation from a medical professional, which could include an ob-gyn or physiotherapist (PT) who specializes in pelvic floor dysfunction.<\/span><span style=\"font-weight: 400;\"> This will then be followed by physical evaluations to check for muscle spasms, knots, and weakness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When checking for your ability to control your pelvic muscles and contractions, an internal exam may be performed. This is usually done by putting a perineometer into your vagina or rectum. Other fewer alternatives include placing electrodes on your perineum (the small area of skin and muscle between the genitals and the anus) to check if you\u2019re able to contract and relax your pelvic muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal of any treatment is to relax your pelvic muscles and give you more control to make bowel movements easier<\/span><span style=\"font-weight: 400;\">. Surgery is an option, but some less invasive treatment options are available.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the most common treatments for pelvic floor dysfunction is biofeedback. This procedure allows your medical provider to monitor contractions and relaxations in your pelvic muscles using special sensors. After these observations, they are able to advise you on how best to improve your condition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other adjuvant therapies\/treatments include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Self-care. <\/b><span style=\"font-weight: 400;\">You should avoid straining or pushing yourself when using the bathroom. Doing this will go a long way in alleviating any stress on your pelvic floor muscles.\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Warm baths can also be very useful since warm water relaxes your muscles while improving blood circulation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Yoga poses such as child\u2019s pose or happy baby\u2019s pose are also relaxing yoga poses that are great for general relaxation and pelvic floor relaxation, so they may offer relief.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/\">Mindful breathing<\/a> with visualization &#8211; take 5 to 10 minutes to do some simple breathing exercises. With every exhalation, visualize your muscles relaxing and letting go. You can use the simple mantra of \u2018let go\u2019 to help you with muscle relaxation.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Medication. <\/b><span style=\"font-weight: 400;\">Muscle relaxants can be prescribed by your physician to help with your symptoms. The relaxants are particularly effective for preventing your pelvic muscles from contracting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6143566\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">But how effective is exercise as a preventive or a curative measure for pelvic floor dysfunction? Perhaps you\u2019re wondering, \u201ccan I exercise if I have pelvic floor dysfunction?\u201d The answer is yes, you can, but you need to know the right workouts to use as some may just make things worse.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What exactly is the relationship between pelvic floor dysfunction and exercise?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When most people think of pelvic floor exercises, they think of kegel exercises. While these exercises are great for strengthening the pelvic floor (and can help prevent pelvic floor dysfunction), they require muscle contraction.\u00a0 It\u2019s important to remember that once pelvic floor dysfunction sets in, exercises must be balanced to relax the pelvic floor in order to strengthen it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next, we\u2019ll look at how you can strengthen your pelvic floor with kegels.<\/span><\/p>\n<p><em><strong>Read more: <\/strong><a href=\"https:\/\/betterme.world\/articles\/best-pelvic-floor-exercises\/\">Best Pelvic Floor Exercises: 7 Moves To Strengthen Your Muscles<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Strengthen_Pelvic_Floor_with_Kegels\"><\/span><b>How to Strengthen Pelvic Floor with Kegels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kegel exercises are muscle contractions on your pelvic floor. They are particularly famed for their role in strengthening pelvic floor muscles, creating a domino of health benefits (<\/span><a href=\"https:\/\/www.pelvicfloorfirst.org.au\/pages\/working-your-pelvic-floor.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_Kegel_Exercises\"><\/span><b>How to Do Kegel Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have you been wondering how to do kegels the right way using the proper form? Here\u2019s what you\u2019ll need to do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by identifying the exact muscles you need to work on. The most effective way of doing this is to stop your urination midstream.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now contract these muscles and hold the position for up to 5 seconds to successfully perform kegels. Release them for 5 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10 reps three times daily.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Kegels can sometimes be difficult to pull off for some people. If this is the case for you, you should try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performing them while lying down is usually the easiest position to perform kegels in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving your technique for maximum impact. Thinking of yourself sitting on a marble then tightening your pelvis to lift the marble should do the trick.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focusing on tightening your pelvic floor muscles only. Don\u2019t flex the muscles in your thighs, abdomen, or butt. Also, avoid holding your breath during the process. Instead, breathe freely.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Finally, you shouldn\u2019t consistently use kegel exercises to start and stop your urine stream. This is because it may result in incomplete emptying of your bladder, which will put you at risk of contracting urinary tract infections (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/womens-health\/in-depth\/kegel-exercises\/art-20045283\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with all other workouts, there\u2019s no one-size-fits-all approach. While they\u2019re effective, <a href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/\">kegels<\/a> may not always work for everyone due to several factors. However, that doesn\u2019t mean that there are no alternatives you can use to strengthen your pelvic floor muscles. There are quite a few, and we\u2019ll look at some of them in the next section.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_How_to_Strengthen_Pelvic_Floor_Muscles_Without_Kegels\"><\/span><b>\u00a0How to Strengthen Pelvic Floor Muscles Without Kegels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several options you can use to <a href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/\">strengthen your pelvic floor muscles<\/a> if you\u2019re struggling with kegels. Performing these exercises in different combinations is the best way to yield maximum results. Due to the wide variety that is available, you should pick moves you\u2019re most comfortable and familiar with.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some of the top workouts you can try to strengthen your pelvic floor muscles:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bird_Dog\"><\/span><b>Bird Dog<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a stability and balance exercise that engages several muscles simultaneously, including the pelvic floor (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/bird-dog-exercise-guide#what-is-a-bird-dog\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what you\u2019ll need to do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on all fours with your wrists under your shoulders and your knees under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core while drawing your shoulder blades down your back toward your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start the move with exhalation and by simultaneously straightening and raising your right arm and left leg. Your pelvis and shoulders should be in a neutral position. Also, don\u2019t lower or raise your head. Hold this position for about 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, bend and lower your arm and leg down back to the original position without compromising on your stability. Now switch and raise your left arm and right leg. This completes one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10 reps and three sets.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Point to Note:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re having a hard time lifting your arm and leg at the same time, you can perform this easier arm-only variation:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours as explained above and brace your core by pulling your belly button to your spine. Remember to keep breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an exhale, raise one arm in front of you. Keep your pelvis and shoulder in a neutral position and keep your arm raised for 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lower your arm back to the original position. Alternate arms and lift your other arm. This completes one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10 reps and three sets.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a leg-only variation, the instructions are the same &#8211; simply lift one leg instead of an arm.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Dysfunction_Exercise\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats are one the best exercises when it comes to strength gains. This is probably because they engage some of the largest muscles in your body, including your hamstrings, glutes, and quadriceps (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-of-squats\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, you should make sure you\u2019ve mastered the correct form before adding any resistance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what you\u2019ll need to do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright and place your feet slightly wider than shoulder-width apart. You should also ensure your toes are slightly pointed out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees while pushing your hips and butt back, as if imitating sitting on a chair. <\/span><span style=\"font-weight: 400;\">Take a large diaphragmatic breath and tighten your core muscles, holding as you descend.<\/span> <span style=\"font-weight: 400;\">Ensure your chin is tucked and your neck is neutral throughout the process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now gradually drop down until your thighs are parallel to the ground. Your weight should be on your heels and your knees bowed slightly outward.<\/span><\/li>\n<\/ul>\n<p><b>Please Note<\/b><span style=\"font-weight: 400;\">: <\/span><span style=\"font-weight: 400;\">If you\u2019re having difficulty staying on your heels\/activating your posterior chain (glutes\/hamstrings), you can try squatting to a target (such as a chair or wall ball).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your legs and <\/span><span style=\"font-weight: 400;\">exhale as you ascend to the starting position<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform approximately 15 reps.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bridges\"><\/span><b>Bridges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bridges are usually great workouts for your glutes. However, if you do them correctly, they can also activate your pelvic floor muscles. This workout can be just as effective with or without weights.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what you\u2019ll need to do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into your starting position by lying on the floor. Ensure your spine is against the floor and your knee is bent at 90 degrees. Also, your feet should be flat, and your arms straight at your sides with your palms facing downward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, exhale while pushing through your heels, then raise your hips off the ground by squeezing your hamstrings, glutes, and pelvic floor. Ensure your body is resting on your shoulders and upper back and forms a straight line down from your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for 1-2 seconds while at the top. As you inhale, return to your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-15 reps in two to three sets. Rest for 30-60 seconds between sets.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Split_Tabletop\"><\/span><b>Split Tabletop<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tabletops are leg movements that are generally the foundation of several moves in a Pilates workout. When you add some splits to the equation, your hip and pelvic floor muscles are also activated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what you\u2019ll need to do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into your starting position by lying with your back on the floor and your knees bent. This position should leave your thighs perpendicular to the floor and shins parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now brace your abs, then activate your inner thighs with your legs touching.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, gently split your legs so that each of your knees falls outward in a steady, controlled movement. You should only go as far as you\u2019re comfortable with.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise back to the starting position as you exhale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-15 reps and three sets.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/\">Kegel Exercises: Why And How To Do Them<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Pelvic_Floor_Exercises\"><\/span><b>Benefits of Pelvic Floor Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some of the benefits that can be realized from pelvic floor exercises include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced chances of developing prolapse. <\/b><span style=\"font-weight: 400;\">Yes, there is a relationship between pelvic floor dysfunction and prolapse exercises. These exercises have been shown to reduce the risk of developing prolapse when done correctly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK525762\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved sexual sensation and function.<\/b><span style=\"font-weight: 400;\"> If you\u2019ve been researching pelvic floor dysfunction, chances are you\u2019ve come across titles such as \u201cpelvic floor exercises for erectile dysfunction\u201d. These exercises are believed to increase sensitivity during sex, resulting in stronger orgasms in women. For men, the exercises have been shown to reduce the symptoms of erectile dysfunction (<\/span><a href=\"https:\/\/www.nhs.uk\/common-health-questions\/womens-health\/what-are-pelvic-floor-exercises\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pain relief. <\/b><span style=\"font-weight: 400;\">These exercises are known to alleviate pelvic pain by strengthening your muscles (<\/span><a href=\"https:\/\/www.pelvicpain.org.au\/pelvic-floor-muscle-relaxation-for-men\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Dysfunction_Exercise\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72055\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Interface-Banner-1-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Interface-Banner-1-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Interface-Banner-1-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Interface-Banner-1-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Interface-Banner-1-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Interface-Banner-1-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pelvic floor dysfunction can be caused by several factors. It can also manifest itself in different levels of severity. Therefore, you should always seek professional medical advice if you start to experience any of the previously mentioned symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By combining relaxation techniques and pelvic floor exercises, you can help reduce your symptoms<\/span><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">The beauty of these exercises is that there\u2019s a wide variety to choose from, so if kegels aren\u2019t your thing, tabletops, bridges, squats, and bird dogs may be just what you need. Finally, remember to use the proper form and take enough breaks between workouts.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you exercise, you\u2019ll stay in shape and your muscles will be just fine, right? Well, that seems to be the conventional wisdom. However, sometimes due to health and natural factors, such as aging and childbirth, your muscle strength may start deteriorating. Pelvic floor dysfunction is the inability to properly relax and coordinate your pelvic [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":72015,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[45],"class_list":["post-72069","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pelvic Floor Exercise: 5 Ways to Improve Your Muscle Strength - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for ways to reduce the symptoms of your pelvic floor dysfunction? \u2605 PELVIC FLOOR DYSFUNCTION EXERCISE \u27a4 may be exactly what you need.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pelvic Floor Exercise: 5 Ways to Improve Your Muscle Strength\" \/>\n<meta property=\"og:description\" content=\"Are you looking for ways to reduce the symptoms of your pelvic floor dysfunction? \u2605 PELVIC FLOOR DYSFUNCTION EXERCISE \u27a4 may be exactly what you need.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-05T15:14:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/9896749-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Pelvic Floor Exercise: 5 Ways to Improve Your Muscle Strength\",\"dateModified\":\"2025-05-05T15:14:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/\"},\"wordCount\":2576,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/9896749-1.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you exercise, you\u2019ll stay in shape and your muscles will be just fine, right? Well, that seems to be the conventional wisdom. However, sometimes due to health and natural factors, such as aging and childbirth, your muscle strength may start deteriorating.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Dysfunction_Exercise\\\"><img class=\\\"aligncenter size-large wp-image-72041\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1024x640.png\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Pelvic floor dysfunction is the inability to properly relax and coordinate your pelvic floor muscles to perform bowel movements. That being said, are there any exercises that can help with this condition by improving the integrity of these muscles? Here\u2019s everything you need to know about pelvic floor dysfunction and the strength of your pelvic floor muscles.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Pelvic Floor Dysfunction?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">This is a fairly common condition where you can\u2019t properly relax and coordinate the muscles in your <a href=\\\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/\\\">pelvic floor<\/a>. As a result, this affects your ability to urinate or perform any kind of bowel movement. Sometimes, women may also experience pain during sex, while for men, it can sometimes manifest itself as erectile dysfunction (<\/span><a href=\\\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14459-pelvic-floor-dysfunction\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your pelvic floor comprises muscles found at the base of the bottom of your torso. To put it in perspective, <\/span><span style=\\\"font-weight: 400;\\\">your pelvis hosts your uterus (for  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/\",\"name\":\"Pelvic Floor Exercise: 5 Ways to Improve Your Muscle Strength - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/9896749-1.png\",\"dateModified\":\"2025-05-05T15:14:27+00:00\",\"description\":\"Are you looking for ways to reduce the symptoms of your pelvic floor dysfunction? \u2605 PELVIC FLOOR DYSFUNCTION EXERCISE \u27a4 may be exactly what you need.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/9896749-1.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/9896749-1.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Pelvic Floor Exercise: 5 Ways to Improve Your Muscle Strength\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Well, that seems to be the conventional wisdom. However, sometimes due to health and natural factors, such as aging and childbirth, your muscle strength may start deteriorating.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Dysfunction_Exercise\"><img class=\"aligncenter size-large wp-image-72041\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">Pelvic floor dysfunction is the inability to properly relax and coordinate your pelvic floor muscles to perform bowel movements. That being said, are there any exercises that can help with this condition by improving the integrity of these muscles? Here\u2019s everything you need to know about pelvic floor dysfunction and the strength of your pelvic floor muscles.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Pelvic Floor Dysfunction?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">This is a fairly common condition where you can\u2019t properly relax and coordinate the muscles in your <a href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/\">pelvic floor<\/a>. As a result, this affects your ability to urinate or perform any kind of bowel movement. Sometimes, women may also experience pain during sex, while for men, it can sometimes manifest itself as erectile dysfunction (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14459-pelvic-floor-dysfunction\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your pelvic floor comprises muscles found at the base of the bottom of your torso. To put it in perspective, <\/span><span style=\"font-weight: 400;\">your pelvis hosts your uterus (for  ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/","url":"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/","name":"Pelvic Floor Exercise: 5 Ways to Improve Your Muscle Strength - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/9896749-1.png","dateModified":"2025-05-05T15:14:27+00:00","description":"Are you looking for ways to reduce the symptoms of your pelvic floor dysfunction? \u2605 PELVIC FLOOR DYSFUNCTION EXERCISE \u27a4 may be exactly what you need.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/9896749-1.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/9896749-1.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/pelvic-floor-dysfunction-exercise-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Pelvic Floor Exercise: 5 Ways to Improve Your Muscle Strength"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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