Pelvic Floor Health for All Genders: 8 Exercises You Can Try

Pelvic floor exercises can help improve muscle strength, coordination, and bladder or bowel control, and may support sexual function. Everyone has a pelvic floor, regardless of sex or gender. However, strengthening is not appropriate for every concern, so persistent pain, tension or pelvic symptoms may require individual guidance from a healthcare professional.

Pelvic floor exercises can support pelvic health by helping these important muscles contract, relax and coordinate effectively. They can benefit people of all genders and may be useful for bladder, bowel and sexual wellbeing. Leezu’s believes better body knowledge can make intimate wellness less confusing and shame-filled. The key is understanding what your body actually needs.

What Is the Pelvic Floor?

The pelvic floor is a group of muscles and connective tissues located at the base of the pelvis. Think of it as a supportive hammock that helps hold pelvic organs in place and contributes to bladder and bowel control. These muscles also have an important role in sexual function and pelvic stability.

Everyone has a pelvic floor. Its anatomy and individual needs can differ, but pelvic health is not exclusively a women's health issue.

What Does the Pelvic Floor Do?

Healthy pelvic floor muscles help with several everyday functions, including:

• Supporting pelvic organs
• Helping control urine and bowel movements
• Coordinating with the abdominal and breathing muscles
• Contributing to sexual function
• Providing support during movement and changes in abdominal pressure

Because these muscles work throughout the day, pelvic health can influence comfort and confidence in ways that are easy to overlook.

Why Is Pelvic Floor Health Important?

Pelvic floor health is about more than preventing urine leakage. A well-functioning pelvic floor needs to contract when appropriate and relax when necessary.

Pregnancy and childbirth, ageing, some surgeries, chronic constipation and repeated strain can affect pelvic floor function. Menopause and other hormonal changes may also influence pelvic health. People with penises can experience pelvic floor concerns too, including urinary symptoms and changes following prostate-related procedures.

That is why the goal should not simply be “stronger muscles.” Good pelvic health means muscles that can contract, release and coordinate properly.

Signs Your Pelvic Floor May Need Attention

Pelvic floor concerns can look different from person to person. Possible signs include:

• Urine leaking when coughing, sneezing, laughing or exercising
• Sudden urinary urgency or frequent urination
• Difficulty controlling bowel movements or gas
• A sensation of pelvic pressure or heaviness
• Difficulty emptying the bladder or bowel
• Pelvic discomfort or pain
• Pain or discomfort during sexual activity
• Difficulty relaxing the pelvic floor

These symptoms can have different causes, so they should not automatically be attributed to weak muscles. If symptoms are persistent, new or affecting everyday life, speaking with a doctor or pelvic health physiotherapist is a sensible next step.

What Are Pelvic Floor Exercises?

Pelvic floor exercises are movements designed to improve awareness, strength, endurance, coordination or relaxation of the pelvic floor muscles.

Kegels are the best-known example. They involve gently contracting the pelvic floor, holding briefly and then completely relaxing the muscles. They can be performed while lying down, sitting or standing.

However, pelvic floor training is not about squeezing as hard or as often as possible. Some people have pelvic floor muscles that are already overly tense. In such cases, relaxation and specialised physiotherapy may be more appropriate than additional strengthening.

8 Pelvic Floor Exercises You Can Try

1. Kegel Exercises

Start by identifying the muscles you would use to prevent passing gas. Gently squeeze and lift those muscles, hold for around three seconds, then release and fully relax. A common beginner approach is gradually working toward 10–15 repetitions, but an individual plan may differ.

2. Quick Pelvic Floor Contractions

After learning the basic contraction, practise brief squeezes followed by complete relaxation. These short contractions help you become more familiar with controlling the muscles.

3. Glute Bridges

Lie on your back with your knees bent and feet comfortably placed on the floor. Lift your hips slowly, keep your breathing natural, then lower with control. Bridges can complement pelvic and core stability work.

4. Bodyweight Squats

Stand with your feet comfortably apart. Bend your knees and hips while keeping your movement controlled, then return to standing. Focus on steady breathing rather than clenching your pelvic floor throughout the entire movement.

5. Pelvic Tilts

Lie comfortably on your back with your knees bent. Gently tilt your pelvis so your lower back moves closer to the floor, then return to a neutral position. Move slowly and avoid forcing the motion.

6. Bird Dog

From a hands-and-knees position, extend one arm and the opposite leg while maintaining a stable torso. Return to the starting position and switch sides. This can support overall core coordination and body awareness.

7. Diaphragmatic Breathing

Place a hand over your abdomen and breathe slowly, allowing your belly to expand as you inhale and soften as you exhale. Relaxed breathing can help you notice how your abdominal and pelvic muscles coordinate.

8. Pelvic Floor Relaxation

Not every routine needs another contraction. Sit or lie comfortably, breathe slowly and consciously allow the pelvic area to soften. Learning to release the muscles is especially important if you experience pelvic tension or discomfort.

How to Do Kegels Correctly

The simplest approach to pelvic floor exercises is quality over quantity.

First, identify the correct muscles. You can imagine stopping yourself from passing gas or stopping urine flow. However, stopping your urine midstream should only be used occasionally to identify the muscles, not as a regular exercise technique, because repeatedly interrupting bladder emptying can create problems.

When exercising:

• Gently contract the pelvic floor.
• Keep your breathing normal.
• Avoid clenching your stomach, thighs or buttocks.
• Hold only as long as you can comfortably maintain control.
• Fully relax between repetitions.

If you cannot tell whether you are using the right muscles, a pelvic floor physiotherapist can assess your technique and create an individual programme.

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Pelvic Floor Health for All Genders

For women, pelvic floor concerns may arise around pregnancy, childbirth, menopause or other changes in the body. For men, pelvic floor training may support urinary and bowel control and can be relevant following certain prostate procedures.

Transgender and gender-diverse people can also have pelvic health needs influenced by their anatomy, hormones, medical history or gender-affirming procedures. There is no universal routine that fits everyone.

This inclusive approach reflects Leeza Mangaldas’ wider philosophy of making conversations about bodies, sexuality and wellbeing more informed and judgment-free. Leezu’s describes its mission as helping people navigate their bodies and experiences without shame.

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Pelvic Floor Exercises During Pregnancy and After Childbirth

Pregnancy and childbirth can place significant demands on the pelvic floor. Muscle training may be recommended for some people, particularly where bladder control is a concern, but pregnancy and postpartum recovery are individual experiences.

After childbirth, do not assume that intense strengthening is immediately appropriate. Pain, pressure, persistent leakage or difficulty controlling the pelvic floor deserves professional assessment. A qualified healthcare professional can help determine when and how to progress.

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Can Pelvic Floor Exercises Support Sexual Wellbeing?

A healthy pelvic floor contributes to sexual function, and research cited by the U.S. National Institute of Diabetes and Digestive and Kidney Diseases suggests pelvic floor muscle training may improve some aspects of sexual function.

But sexual wellbeing is not a test of pelvic floor strength. Comfort, arousal, communication, relaxation, and individual preferences matter too.

For Leezu’s, understanding your body is part of taking ownership of intimate wellbeing. Leeza Mangaldas has built the brand around scientifically accurate, judgment-free conversations about the body, relationships and pleasure.

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Common Pelvic Floor Exercise Mistakes

Avoid these common habits:

• Doing too many repetitions too quickly
• Holding your breath
• Tightening your stomach, thighs or buttocks
• Never allowing the pelvic floor to relax
• Exercising through pain
• Assuming every pelvic symptom means weak muscles
• Continuing Kegels when they increase discomfort

More exercise is not always better. If symptoms become worse, stop and seek professional advice rather than simply increasing repetitions.

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When Should You See a Pelvic Health Professional?

Consider professional guidance if you experience persistent pelvic pain, urinary or bowel leakage, pelvic pressure, difficulty emptying your bladder or bowel, pain during sex, or symptoms that interfere with daily activities.

A pelvic floor physiotherapist can assess whether the muscles need strengthening, relaxation, improved coordination or another form of treatment. This personalised approach is particularly valuable when symptoms are complex or have followed surgery, childbirth or injury.

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Take Care of Your Pelvic Health Without Shame

Your pelvic floor is part of your body, not a topic you need to feel embarrassed about. Whether you want to understand bladder control, improve body awareness, support sexual wellbeing, or simply learn more about yourself, informed choices start with good information.

Leezu’s brings that same spirit of curiosity and openness to intimate wellness. Explore Leezu’s personal wellness products and discover a range created around body-safe, joyful, and judgment-free experiences. Leezu’s also offers educational resources and products designed to help people explore intimacy with greater confidence and privacy.

Your body deserves knowledge, care, and pleasure, without the shame.

Frequently Asked Questions

Q1. How often should I do pelvic floor exercises?

Consistency matters more than intensity. A healthcare professional can recommend the frequency and repetitions appropriate for your symptoms and muscle function.

 Q2. Can men do pelvic floor exercises?

Yes. Pelvic floor muscle training can benefit men and may support bladder and bowel control, including after certain prostate-related procedures.

Q3. Is it safe to do Kegels every day?

For many people, regular Kegels are appropriate, but excessive strengthening can be counterproductive. If you experience pain or pelvic tension, seek professional guidance before continuing.

Q4. Will pelvic floor exercises improve bladder control?

They can help strengthen the muscles involved in urinary control and may reduce leakage for some people. Results vary according to the cause of the symptoms.

Q5. What is the best pelvic floor exercise?

There is no single best exercise for everyone. Kegels are useful for many people, while others may need relaxation, coordination work or a personalised physiotherapy programme.

Q6. Why do pelvic floor exercises matter for sexual health?

The pelvic floor contributes to sexual function, but sexual wellbeing involves much more than muscle strength. Comfort, relaxation, arousal and communication are also important.

Q7. How do I know if I am doing Kegels correctly?

You should feel a gentle squeeze and lift without holding your breath or strongly tightening your abdomen, thighs or buttocks. A pelvic floor professional can check your technique.

Q8. Can pelvic floor exercises make symptoms worse?

Yes, particularly when strengthening is inappropriate for an overly tense or painful pelvic floor. If exercises increase pain, pressure, or other symptoms, stop and seek professional advice.