Browse our complete collection of pelvic floor exercises. Filter by category and difficulty to find the right workout for you.
12 exercises found
The foundational pelvic floor exercise. Learn to identify and contract the pubococcygeus (PC) muscle with controlled hold-and-release cycles.
Quick contraction and release cycles to build fast-twitch muscle fiber endurance in the pelvic floor.
Gradually increase hold duration to build maximum pelvic floor strength and sustained control.
Learn to relax and lengthen the pelvic floor muscles — the complementary skill to standard Kegels for balanced pelvic health.
Extended reverse Kegel holds to develop deep relaxation control and counterbalance pelvic tension.
Deep belly breathing technique that activates the parasympathetic nervous system, reducing performance anxiety and improving pelvic floor coordination.
Military-grade breathing technique adapted for pelvic floor training. Synchronizes breath cycles with pelvic floor engagement for maximum control.
Release tight hip flexors that contribute to pelvic floor dysfunction. Tight hips restrict blood flow and limit pelvic mobility.
The deep squat position naturally opens the pelvic floor and improves hip mobility, blood flow, and overall pelvic health.
High-intensity pelvic floor circuit combining slow holds, rapid pulses, and reverse Kegels for comprehensive strength and control.
Combines the glute bridge exercise with pelvic floor contractions for functional strength that transfers to real-world performance.
Advanced breathing pattern designed to delay arousal response. Combines extended exhales with pelvic floor relaxation under simulated intensity.