If you’ve been told the best exercises for pelvic floor are just Kegels, I’m here to tell you there’s so much more to the story. Kegel exercises can help some women, but for many, they fall short. The truth is, your pelvic floor is a network of muscles that works in coordination with your breath, core muscles, and even your jaw. To truly improve pelvic floor health, bladder control, and overall quality of life, you need a variety of pelvic floor muscle exercises that go beyond simply “squeeze and lift.”

In this blog post, I’ll share 10 of the most effective ways to strengthen, release, and reconnect to the muscles of your pelvic floor—all safe exercises you can start today. These simple exercises are practical, doable, and can become part of your daily routine.

And yes, they’re way more effective than counting Kegels on the toilet.

1. Seated Diaphragmatic Breathing in Hero Pose

One of the best exercises for pelvic floor recovery after pregnancy is also one of the simplest: diaphragmatic breathing.

Here's a step-by-step guide:

• Find a comfortable position sitting in hero pose on a bolster.

• Inhale deeply, letting the diaphragm move down, the ribs expand, and the pelvic floor soften.

• Exhale, gently lift the pelvic floor and allow the belly to settle back in.

This is a great way to restore pelvic floor muscle function, improve bladder control, and connect to the right muscles without straining. Many pelvic floor physiotherapists consider diaphragmatic breathing the foundation of pelvic floor therapy.

Check out my FREE How to Fix Your Pelvic Floor guide as a free resource for learning this technique in more depth.

2. Malasana Breathing Hold

A supported squat (malasana) is a great way to release tension and reconnect with your pelvic area.

How to do it:

• Sit on a block or pillow to support your hips.

• Take 20–30 seconds of slow breathing, sending each inhale down into your pelvic floor.

This exercise improves pelvic floor strength while releasing tight pelvic floor muscles that can lead to pelvic pain or pelvic floor dysfunction.

3. Bridge Pose with Pelvic Floor Breath

Bridge pose is a great pelvic floor muscle training exercises when done with proper technique.

Here's a step-by-step:

• Starting position: lie on your back with knees bent, feet hip-width apart resting on the floor.

• Inhale down into the pelvic floor.

• Exhale, lift the pelvic floor first, then lift the hips.

• Inhale to lower the hips as you relax the pelvic floor.

Imagine your pubic bone curling up as you lift the hips and uncurling as you lower the hips and relax the pelvic floor.

This movement strengthens weak pelvic floor muscles, improves core strength, and supports bladder and bowel control. It’s a great way to prevent urinary incontinence and even support sexual function.

Ready for more? Check out Core Power, my step-by-step program for long-term pelvic floor strength and confidence.

4. Shrug & Sound

This exercise helps release pelvic tension by connecting your shoulders, jaw, and pelvic floor.

How to do it:

• Sit upright.

• Inhale: shrug shoulders up toward your ears.

• Exhale: let your shoulders drop, jaw open, and release a sigh or moan.

During my second pregnancy, I had persistent tailbone pain. Later I realized it was linked to a tight pelvic floor pulling on the coccyx. Movements like this “shrug & sound” exercise helped me find release and relieve the pain.

5. Blueberry Breathing in Sukhasana

This is one of my favorite pelvic floor muscle exercises because it helps you find the right muscles without overthinking.

Step-by-step guide:

• Sit cross-legged (sukhasana).

• Imagine you’re sitting on a blueberry.

• Inhale: release the blueberry down.

• Exhale: gently lift the blueberry up with your pelvic muscles.

This is the right way to practice conscious contraction and relaxation. It’s simple, but it builds pelvic floor strength and release, unlike Kegels that tend to practice only the contraction.

6. Happy Baby Pose with Relaxation Breath

Sometimes the best pelvic floor exercises are about letting go, not tightening.

How to do it:

• Lie on your back, knees bent toward armpits.

• Grab the outsides of your feet or thighs.

• Inhale into your pelvic floor; exhale and consciously release.

A client named Maggi once told me that in the middle of her labor, she remembered what we practiced together—relaxing her pelvic floor with each contraction. When she visualized letting go, her baby came out easily. This pose can train your body in that same skill of surrender.

Go deeper with this in my Best Yoga Poses for Pelvic Floor Relaxation & Release blog post!

7. Foam Rolling Glutes

Tight pelvic muscles in the glutes can restrict muscle movement and cause pelvic pain, tailbone discomfort, or even urinary/fecal incontinence (leaking pee or poop).

Step-by-step guide:

• Sit on a foam roller, cross one ankle over the opposite knee.

• Roll gently across your glutes, pausing on tight spots.

• Breathe deeply to encourage release.

This simple exercise improves pelvic floor health, core muscles engagement, and bowel control by relaxing overactive pelvic floor muscle patterns.

8. Foam Rolling Inner Thighs

Inner thighs directly connect to the pelvic floor muscle group. Releasing them improves pelvic floor function and reduces pain.

How to do it:

• Lie face down, bend one leg to the side, and place inner thigh on foam roller.

• Roll from knee to pubic bone slowly.

• Spend about 1–2 minutes per side.

This can relieve pelvic floor problems like painful sex, urinary incontinence, or feeling of tightness in the pelvic area.

Tap here to see to some of my favorite props for pelvic floor release.

9. Mini Foam Roller Behind the Rib Cage

Your diaphragm and pelvic floor are a team. If the ribs are stiff, pelvic floor disorders often follow.

Step-by-step guide:

• Place a small roller horizontally under your rib cage.

• Inhale deeply into the ribs; exhale and soften the pelvic floor.

• Do 5–6 breaths in each position.

This improves rib mobility, helps with deep breathing, and supports pelvic floor strength.

If you're feeling rib tightness, this blog post might help too: 8 Exercises to Correct Rib Flare.

10. Supported Child’s Pose with Side Breathing

This is one of the safest exercises for pregnant women and postpartum recovery.

How to do it:

• Kneel, rest your torso on a pillow, arms forward.

• Shift slightly to one side, then the other.

• Inhale into the side ribs, exhale and release the pelvic floor.

This is a great way to improve pelvic organ support, relax tight pelvic floor muscles, and connect with your core system after vaginal birth or cesarean recovery.

Why These Work Better Than Kegels Alone

Kegel exercises are often recommended by healthcare providers as the gold standard. But if you’ve ever tried Kegels and felt frustrated, you’re not alone. The wrong muscles often get recruited (like glutes or abs), and the pelvic floor ends up tighter, not stronger. Kegels also tend to focus solely on contracting the muscles, but the truth is muscle strength happens through the cycle of contract and relax!

The best results come from combining strengthening, releasing, and breathing exercises—addressing both weak pelvic floor muscles and overactive pelvic floor muscle patterns.

When to See a Professional

If you’re experiencing pelvic floor dysfunction, such as:

• Pelvic organ prolapse

• Urinary incontinence or fecal incontinence

• Pelvic pain

• Chronic coughing with urine leakage

• Overactive bladder

…it’s a good idea to seek professional help. A pelvic health physical therapist or healthcare professional can give you a step-by-step guide and ensure you’re using proper technique.

Tap here to Find a Pelvic Health PT.

More Resources to Support You

• Download my FREE How to Fix Your Pelvic Floor guide for more helpful information, a simple step-by-step guide, and practical tips you can use right away.

• If you’re ready to rebuild pelvic floor strength for the long haul, check out Core Power. It’s my full core + pelvic floor exercise program designed for pregnancy, postpartum, and beyond.

Both resources are designed to give you the right way forward—whether you’re dealing with pelvic floor disorders, want better bladder control, or simply want to do what you can to avoid pelvic floor issues in the future.

Final Thoughts

Your pelvic floor is a group of muscles that deserves attention, care, and training just like any other muscle group in your body. By incorporating these 10 best exercises for pelvic floor into your daily routine—breathing, releasing, and strengthening—you can reduce pelvic floor problems, improve sexual health, support pelvic organ function, and enjoy better quality of life.

The best time to start is now. Even a few minutes a day can change how your body feels and functions for years to come.