Pelvic Floor Foundations
This selection of exercises focuses on pelvic floor muscle recruitment (kegels). Follow along with the videos, repeating as desired, or try a short set of 5-10 kegels per exercise. These can be used for conditioning the pelvic floor muscles, or for testing your ability and awareness in a variety of positions. To prepare for these, check out our Kegel Guide.
Arnold Press with Kegel - use it with lifting
Pelvic Floor Mobility Sequence
These stretches and movement activities are specially chosen because of their influence on relaxing the pelvic floor muscles, an area that can be tight from long periods of immobility (like for desk work), from frequent intense or heavy workouts, or from stress! Follow along with the videos, repeating as desired. Go for at least 10 repetitions per exercise per side, or about 1-3 minutes each. These can be done altogether as a mobility routine, chosen randomly and used throughout the day to break up long periods of sitting, or for warm-ups or cool-downs for workouts.
Kneeling Hip Flexor Stretch (skip the chair if too intense)
Hip Strengthening for Pelvic Support
Research and clinical experience increasingly suggest a relationship between hip strength and bladder control. (Read more here.) Here are some key hip exercises to support continence. To be effective, strengthening exercises should be done at least twice per week, for several rounds of approximately 15-20 reps per side (bodyweight) and 8-12 reps (weighted or with resistance bands).
Building Up to High Impact
These are generally listed in order of lower impact to higher impact. We suggest setting a 60-second timer, and trying each exercise for 60 seconds to test your stamina. Note the time at which you fatigue, leak, or otherwise need a break. This is your current 'training threshold' for that exercise. Repeat invterals at your 'training threshold', gradually adding time as you can without symptoms or fatigue. Use these as exercise, and/or as a gauge for readiness for other high impact exercise of your choice (like Zumba, running, HIIT class, etc.).