Education & Movement

Pelvic Floor Exercises for Women and Men

Kegels are not the right starting point for everyone.

Learn the difference between strengthening, relaxation, breathing and whole-body coordination—then use your symptoms as a reason to seek the right evaluation, not as a self-diagnosis.

Book a Free 15-Minute Consultation Call 331-243-6513 Email Dr. Scholl

Person practicing pelvic floor exercise and breathing at home

Education, not diagnosisChoose exercises based on an evaluation—not symptoms alone.

Relaxation mattersA healthy pelvic floor needs to let go as well as contract.

Symptoms are feedbackStop for pain, heaviness, increased leakage or straining.

Women and menPrograms can be adapted across life stages and surgical recovery.

Start With Your Goal

What Does Your Pelvic Floor Need to Do Better?

A pelvic floor can be underactive, overactive, poorly coordinated—or a combination. These pathways help organize the library, but they do not replace an assessment.

Relax & Lengthen

Breathing, down-training and mobility for gripping, discomfort or difficulty letting go.

View relaxation exercises →02

Strength & Endurance

Activation, longer holds and whole-body strength when better support is appropriate.

View strengthening exercises →03

Everyday Coordination

Pressure management for coughing, standing, lifting and returning to exercise.

View functional strategies →

Stop and reassess: An exercise should not cause sharp pain, pelvic pressure or heaviness, increased leakage, straining, numbness, dizziness, bleeding or a meaningful worsening of symptoms.

Relax & Lengthen

Exercises for Pelvic Floor Relaxation and Mobility

These options focus on reducing gripping, improving breathing and allowing the pelvic floor to lengthen. Symptoms may suggest a direction, but they cannot confirm the right plan.

Person practicing relaxed 360-degree diaphragmatic breathing

360° Diaphragmatic Breathing

Coordinate the diaphragm, ribs, abdomen and pelvic floor without forcing movement.

Step-by-step instructions

Lie with the knees supported, or sit with both feet grounded.
Inhale quietly and feel the lower ribs widen toward the front, sides and back.
Let the abdomen soften and imagine the pelvic floor gently yielding.
Exhale slowly without squeezing or pulling the abdomen inward forcefully.

Try: Try 5 slow breaths or about 1–2 minutes.
What to feel: Quiet expansion through the lower ribs and abdomen; less gripping through the jaw, glutes and pelvis.
Common mistake: Do not force a large breath, bear down or push the pelvic floor downward.

Medical illustration showing rib expansion, diaphragm movement and gentle pelvic floor lengthening during a reverse Kegel

Pelvic Floor Drop (Reverse Kegel)

Practice letting go of unnecessary pelvic floor tension.

Step-by-step instructions

Begin with comfortable diaphragmatic breathing.
As you inhale, imagine the sit bones widening and the pelvic floor softening.
Let the pelvic floor return naturally as you exhale; do not actively squeeze.
Keep the buttocks, inner thighs and abdomen relaxed.

Try: Practice for 5–8 comfortable breaths.
What to feel: Softening or gentle widening—not pressure or pushing.
Common mistake: Stop if you feel increased pressure, bulging, pain or straining.

Person resting in supported child’s pose while breathing

Supported Child’s Pose Breathing

Combine hip comfort, back-body breathing and pelvic floor relaxation.

Step-by-step instructions

Kneel with the knees at a comfortable width and use pillows under the chest or hips.
Rest the torso and head completely.
Breathe into the back and sides of the ribs while the abdomen and pelvic floor soften.

Try: Stay for 5–8 breaths or 30–60 seconds.
What to feel: A gentle stretch through the hips or back with easy breathing.
Common mistake: Modify for knee, hip or back pain, or if the position increases pelvic pressure.

Knees-to-Chest Relaxation

Reduce hip and abdominal gripping in a supported position.

Step-by-step instructions

Lie on your back and bring one or both knees toward you only as far as comfortable.
Support the thighs instead of pulling on the knees.
Let the lower back and jaw soften while you take slow breaths.

Try: Take 5 slow breaths; repeat once if comfortable.
What to feel: Comfortable release through the low back, hips or pelvic region.
Common mistake: Do not compress the abdomen or force hip flexion, especially during pregnancy or after surgery.

Adductor Rock-Back

Explore gentle inner-thigh and pelvic mobility while maintaining relaxed breathing.

Step-by-step instructions

Start on hands and knees and extend one leg to the side with the foot supported.
Keep the spine long and slowly shift the hips back until you feel a mild stretch.
Exhale as you return forward; keep the movement small and controlled.

Try: Try 6–8 slow repetitions on each side.
What to feel: A mild inner-thigh stretch without pelvic pain or guarding.
Common mistake: Do not push into sharp groin pain, pubic pain or instability.

Person performing a supported deep squat with relaxed breathing

Supported Deep Squat Breathing

Explore hip and pelvic floor mobility with plenty of support.

Step-by-step instructions

Hold a counter or sturdy rail and place the feet at a comfortable width.
Lower only as far as you can keep the heels supported and breathing relaxed.
Use the support to reduce effort, then breathe into the lower ribs and pelvis.

Try: Hold for 3–5 breaths; repeat up to 2 times.
What to feel: Supported hip opening and steady breathing—not strain.
Common mistake: Skip if it causes pressure, leakage, pain, dizziness or difficulty rising.

Not sure whether to relax or strengthen?A free 15-minute phone consultation can help you choose the right next step.

Book a Free 15-Minute Consultation Call 331-243-6513 Email Dr. Scholl

Strength & Endurance

Exercises for Activation, Strength and Support

Strengthening may help when the pelvic floor is underactive or lacks endurance. Start only if a contraction is comfortable and you can fully relax afterward. More repetitions are not automatically better.

Person practicing a gentle seated pelvic floor contraction

Gentle Pelvic Floor Contraction

Learn a coordinated lift and close without breath-holding or bearing down.

Step-by-step instructions

Sit or lie comfortably and inhale to prepare.
As you exhale, gently close around the urethra and anus and imagine a small internal lift.
Continue breathing if you hold, then release completely and rest.
Use only the effort you can control without squeezing the buttocks or thighs.

Try: Educational starting point: 5 repetitions with a 3–5 second hold and an equal or longer rest.
What to feel: A subtle inward lift followed by a clear, complete release.
Common mistake: Do not practice by repeatedly stopping urine flow. Stop if pain, urgency or tension increases.

Three-stage medical illustration showing a pelvic floor contraction followed by complete relaxation

Quick Pelvic Floor Contractions

Train a quick response that may assist with sudden pressure changes.

Step-by-step instructions

Begin in a position where you can contract and relax correctly.
Gently lift the pelvic floor, then let go fully without holding.
Pause briefly so each contraction remains distinct.

Try: Try 5 quick contractions; progress only if each release stays complete.
What to feel: A crisp lift and an equally clear relaxation.
Common mistake: Stop when the movement becomes smaller, tense or difficult to release.

Person performing a bridge coordinated with an exhale

Bridge With Exhale

Coordinate the hips, trunk and pelvic floor during a simple strengthening movement.

Step-by-step instructions

Lie on your back with knees bent and feet comfortable.
Inhale to prepare, then exhale as you press through the feet and lift the hips.
Keep the ribs soft and avoid pushing the abdomen upward.
Lower with control and fully relax.

Try: Try 6–10 comfortable repetitions.
What to feel: Work through the glutes and legs with steady breathing and no pelvic heaviness.
Common mistake: Reduce the height or stop for back pain, leakage, pressure or abdominal doming.

Man demonstrating a side-lying clamshell with knees bent, feet together and pelvis stacked

Clamshell With Easy Breathing

Build lateral hip strength without gripping through the pelvic floor.

Step-by-step instructions

Lie on your side with knees bent and hips stacked.
Keep the feet together and open the top knee without rolling backward.
Exhale during the lift and inhale as you lower.

Try: Try 8–12 repetitions on each side.
What to feel: Work in the side of the hip with a relaxed jaw, abdomen and pelvic floor.
Common mistake: Make the motion smaller if the low back or front of the hip takes over.

Older woman exhaling while rising with control from a stable chair

Sit-to-Stand With Exhale

Practice pelvic floor and pressure coordination during an everyday task.

Step-by-step instructions

Sit near the front of a stable chair with feet grounded.
Inhale to prepare, then exhale as you lean forward and stand.
Sit back down slowly while continuing to breathe.

Try: Try 6–10 controlled repetitions.
What to feel: Leg and hip effort without breath-holding, pressure or leakage.
Common mistake: Use a higher chair or arm support if technique changes or symptoms increase.

Bird Dog Reach

Build trunk, hip and shoulder control while managing pressure.

Step-by-step instructions

Begin on hands and knees with the spine comfortable.
Exhale and slide one leg back; add the opposite arm only if you remain steady.
Return, breathe and alternate sides without shifting or bracing hard.

Try: Try 5–8 slow repetitions per side.
What to feel: Gentle trunk and hip work with steady breathing.
Common mistake: Shorten the reach for abdominal doming, back pain, pressure or breath-holding.

Everyday Coordination

Use the Pelvic Floor During Real-Life Movement

The goal is not to squeeze all day. The pelvic floor should respond to breathing, movement and pressure, then relax again. These strategies connect exercise to coughing, lifting and daily activity.

Two-step illustration showing a gentle pelvic floor contraction immediately before coughing into the elbow

The Knack Before a Cough or Sneeze

Practice a well-timed contraction just before a predictable pressure increase.

Step-by-step instructions

If strengthening is appropriate, gently lift the pelvic floor before a cough or sneeze.
Maintain the lift through the effort without holding your breath.
Release completely afterward.

Try: Practice with 3–5 gentle, simulated coughs—not repeated hard coughing.
What to feel: A brief, well-timed response rather than a maximal squeeze.
Common mistake: This is not appropriate if contractions increase pelvic pain or tension.

Illustration showing a man steadily exhaling while rising from a chair

Exhale on Effort

Reduce breath-holding during standing, lifting and exercise.

Step-by-step instructions

Inhale before the harder part of the movement.
Begin a steady exhale as you stand, push, pull or lift.
Use only the abdominal and pelvic floor effort needed for the task.

Try: Practice during 5 sit-to-stands or with a light everyday object.
What to feel: Continuous airflow and controlled effort without straining.
Common mistake: Do not forcefully blow out or pull the abdomen inward as hard as possible.

Woman demonstrating a hip-hinge lift with a light box held close to her body

Hip-Hinge Lifting Practice

Share the work among the hips, legs, trunk and pelvic floor.

Step-by-step instructions

Stand close to a light object and soften the knees.
Send the hips backward while keeping the object close.
Exhale as you press through the feet and stand tall.

Try: Practice 5–8 repetitions with a light object before increasing load.
What to feel: Work through the hips and legs without pelvic pressure or breath-holding.
Common mistake: Reduce the load or range for leakage, heaviness, pain or abdominal bulging.

Patient-friendly illustration showing a person exercising while monitoring symptoms and adjusting load, range, repetitions and rest

Symptom-Guided Activity Check

Use symptoms as feedback when returning to exercise.

Step-by-step instructions

Notice symptoms during the activity and again later that day.
Change one variable at a time: load, repetitions, range, speed, impact or rest.
Choose the version that remains comfortable and allows normal breathing.

Try: Check in during each new or progressed activity.
What to feel: A manageable challenge without symptoms escalating during or after the task.
Common mistake: Do not repeatedly push through pain, heaviness, leakage or worsening urgency.

Modify for Your Body

Pregnancy, Postpartum and Men’s Health Considerations

Pregnancy

Use comfortable positions, avoid breath-holding and adjust range as the body changes. Seek medical guidance for bleeding, leaking fluid, regular painful contractions, dizziness, chest pain or other concerning symptoms.

Pregnancy pelvic floor therapy →

Postpartum Recovery

Healing, delivery type, sleep, feeding positions and symptoms influence progression. Start with breathing and coordination, then rebuild strength and impact tolerance gradually.

Postpartum pelvic floor therapy →

Men’s Pelvic Health

Men may need strengthening, relaxation or both. Pelvic pain, urinary difficulty and post-prostatectomy recovery require different exercise priorities.

Men’s pelvic floor therapy →

Clinically Reviewed

Guidance From Dr. Melissa Scholl

Doctor of Physical Therapy • Pelvic Health Specialist • 20+ Years of Experience

Melissa evaluates pelvic floor function together with breathing, hips, core, posture and the movements that matter in daily life. Every recommendation is explained, consent-centered and adapted to the individual.

Private in-home visits are available in Elmhurst and nearby western suburbs. The Healthy Pelvis is in-network with BCBS PPO; coverage varies by plan.

Meet Dr. Melissa Scholl →

Trusted Education

Clinical Sources and Further Reading

This patient-friendly library was developed with reference to public health-system education and is intended to support—not replace—individual care.

Common Questions

Pelvic Floor Exercise FAQs

Should everyone do Kegels?

No. Some people benefit from strengthening, while others first need relaxation, mobility or better coordination. Symptoms alone do not reliably identify which approach is appropriate.

How often should I do pelvic floor exercises?

Frequency depends on the exercise, your starting function, your goals and your response. These examples are educational starting points—not a personalized prescription—and more is not automatically better.

How do I know whether I am contracting correctly?

A coordinated contraction generally creates a gentle lift and close without bearing down, holding your breath or strongly squeezing the buttocks and thighs. You should also be able to release fully afterward.

Can pelvic floor exercises help men?

Yes. Men may use strengthening, relaxation and coordination exercises for bladder, bowel, pelvic pain, sexual-health or post-prostatectomy goals. The correct direction depends on the individual assessment.

Can I do these exercises during pregnancy or postpartum?

Many breathing, mobility and strengthening exercises can be modified, but comfort, healing, medical guidance and symptoms matter. Stop for pain, bleeding, dizziness, leaking fluid, regular painful contractions or other concerning symptoms and contact your medical provider.

When should I stop an exercise?

Stop or modify an exercise that causes pain, pelvic pressure or heaviness, increased leakage, straining, dizziness, bleeding, numbness or a meaningful worsening of symptoms.

Can I schedule a visit to learn the right exercises?

Yes. Dr. Melissa Scholl can evaluate breathing, pelvic floor function, hips, core and movement, then create a plan for your symptoms and goals. Start with a free 15-minute phone consultation.

Personalized Pelvic Floor Care

Find the Right Exercises for Your Body

Start with a free 15-minute phone consultation, call, or email Dr. Scholl directly.

Book a Free 15-Minute Consultation Call 331-243-6513 Email Dr. Scholl