Pelvic Floor Exercises: Top 5 Pelvic Exercises

By Tens Machine UK Content Team  .  Last Updated Wednesday, 29th March 2023

Our Top 5 Pelvic Floor Exercises


As you get older or perhaps after childbirth, you may notice that your pelvic floor muscles tend to weaken. This is completely normal.

Pelvic floor muscles support the bowels, uterus and bladder – when they contract, the organs are listed and the openings to the anus, vagina and urethra are tightened. When the pelvic floor muscles are relaxed, faeces and urine can be easily released from the body.

Our pelvic floor muscles play an important part in our sexual function. A lot of women choose to strengthen these muscles to reduce pelvic pain during sexual intercourse, but also increase the ability of achieving pleasure.

Childbirth and pregnancy can usually cause the pelvic floor muscles to weaken, but so can several other factors:

Pelvic floor exercises and our new device can be a proven conservative treatment or perhaps a preventive treatment for pelvic organ prolapse.


How to do Pelvic Floor Exercises


Our new Pelvic floor stimulator

This device is fantastic and rated very highly amongst all users. The Pelvic Floor muscle stimulator comes with 5 training programs designed to exercise and strengthen your pelvic floor. The machine is incredibly easy to use with simple clear images and vibration features to help you through your pelvic floor exercises.


Squats

Squats engage the largest muscles in your body, but they really pay off, especially with improving your overall pelvic floor strength.

How do I do it?

  • Stand up straight.
  • Bend your knees and push your hips and butt backwards, as if you are going to sit on a chair, but do keep your neck neutral and chin tucked.
  • Bend your knees until your thighs are parallel to the ground but keep your weight on your heels, knees facing slightly outward. Hold for 1 second.
  • Then return to your upright position – your starting position.
  • Complete this 10 times.


Bird Dog

This exercise is focusing on balance and a little bit on stability – the exercise is a full body move that engages many muscles at once, this of course includes the pelvic floor.

How do I do it?

  • Starting position is on all fours, ensure your wrists are under your shoulders and your knees under your hips. Your back should be completely straight and face the ground.
  • Tightened your core and draw your shoulder blades down your back towards your hips.
  • At the same time, raise your left leg and right arm, keeping your shoulders and pelvis in a neutral position. Do not raise or lower your head and hold that position for 4 seconds and extend both limbs.
  • Return your leg and arm to the starting position and do the same with the other leg and arm.
  • Complete this 20 times on each side.


Split Leg Tabletop

One of the fantastic pelvic floor exercises is Split leg tabletop. This is a move commonly used in Pilate’s workouts, it targets your hips, pelvic floor muscles and a little on your abs.

How do I do it?

  • Start on your back, make sure your abs are tightened/tensed and your legs should be touching.
  • Raise your legs and make sure you create a 90 degrees angle with your hips to your feet.
  • Control your movement, begin slowly splitting your legs apart so each knee falls outwards.
  • Slowly raise back to the starting position
  • Complete 15 times


Bridge

You are almost done! – now this workout really works on your glutes but also fantastic for your pelvic floor, if done correctly. Even with your own weight only, the pause and pulse in this exercise will certainly have you feeling it!

  • Make sure you are lying on the floor. Keep your spine against the floor to start. Your knees must be bent to a 90 degrees angle, arms straight by your sides and palms down on the ground.
  • Raise your hips off the ground by squeezing your glutes, pelvic floor and hamstring. Form a straight line down from your knees whilst keeping your palms and heels firmly on the ground.
  • Pause for 3 seconds at the top and return to the starting position.
  • Complete this 25 times.