5 Simple Pelvic Floor Exercises You Can Do in Under 5 Minutes

Let’s talk about pelvic floor exercises. ✨

Wait—don’t leave yet! I know the phrase “pelvic floor exercises” might not sound like the most glamorous topic, but hear me out: The pelvic floor is an often overlooked part of the body that plays a critical role in your overall health. If you’re a busy woman, you’ll want to know how to keep it strong and functional without spending hours at the gym or needing any special equipment.

Trust me, it’s easier than you think.

For those of you who may not be familiar with the pelvic floor (or who are still trying to figure out why it matters), let me give you a quick rundown. The pelvic floor is a group of muscles that sit at the base of your pelvis, kind of like a hammock or muscular underwear. It supports your bladder, uterus, and rectum. These muscles help you control your bladder and bowel, stabilize your core, and are involved in sexual function. Pretty important, right? Yet, these muscles are often only thought of during pregnancy or after childbirth—if they are thought about at all.

Here’s the kicker: keeping your pelvic floor strong doesn’t have to be a complicated or time-consuming process. You don’t need fancy equipment, a yoga mat, or even privacy. You can actually strengthen your pelvic floor muscles in just five minutes a day, and I’m going to show you how.

Why Should You Care About Pelvic Floor Exercises?

Before we dive into the exercises, let’s talk about why you should make pelvic floor exercises part of your daily routine—even if you’re not pregnant, haven’t given birth, and aren’t currently dealing with incontinence. Many women are surprised to learn that pelvic floor dysfunction can affect anyone at any age, whether they’ve had kids or not. AND more than that – everyone has a pelvic floor, so women are not the only ones who need to be thinking of this!

A weak pelvic floor can lead to issues like urinary incontinence (leaking when you laugh, sneeze, or exercise), pelvic organ prolapse (when organs shift out of place), and even chronic lower back pain. These aren’t problems you want to wait to address until they become severe. Just like any other muscle group, your pelvic floor muscles need regular exercise to stay in shape.

But if you’re a busy woman like me, fitting another workout into your already packed schedule might seem impossible. That’s why I’m here to give you five simple, discreet pelvic floor exercises that you can do anywhere—whether you’re sitting in traffic, waiting for your coffee to brew, or even at your desk during the workday. These exercises take less than five minutes and can make a world of difference over time.

1. The Classic Kegel

You’ve probably heard of Kegel exercises before—they’re the gold standard of pelvic floor exercises. But let’s be real: most people have no idea if they’re doing them right, or they do them for a week and forget about them. I’m here to make sure you get it right, and more importantly, that you stick with it!

To perform a Kegel, all you need to do is contract your pelvic floor muscles as if you’re trying to stop the flow of urine. It’s a subtle movement—nobody around you will even know you’re doing it. Start by holding the contraction for three seconds, then relax for three seconds. Repeat this process 10 times. If you’re a beginner, three seconds is a good starting point, but as you get stronger, you can hold the contraction for longer, gradually working up to 10 seconds.

You can do Kegels anywhere—while you’re sitting at your desk, standing in line, or even lying in bed. The key is to practice regularly. Start with three sets of 10 repetitions a day, and soon you’ll notice those muscles getting stronger.

2. The Bridge Pose (With a Pelvic Floor Focus)

If you’ve ever taken a yoga or Pilates class, you’re probably familiar with the bridge pose. This exercise not only strengthens your glutes but also targets your pelvic floor. It’s a two-for-one deal!

Here’s how you do it: Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Rest your arms by your sides. As you inhale, slowly lift your hips off the floor, squeezing your glutes and engaging your pelvic floor muscles. Imagine drawing your pelvic floor muscles upward, like you’re lifting something internally. Hold the bridge position for a few seconds at the top, then slowly lower back down as you exhale. Repeat 10 times.

The beauty of the bridge pose is that it strengthens both your glutes and your pelvic floor at the same time. Plus, it’s a great way to stretch out your back and hips after a long day of sitting.

3. Squats (With a Pelvic Floor Twist)

Squats are a fantastic full-body exercise, but when done correctly, they can also help strengthen your pelvic floor. The key is to engage your pelvic floor muscles while you’re squatting. This is especially helpful for women who do a lot of high-impact activities like running or jumping, as it helps protect the pelvic floor from the pressure those activities create.

To do a pelvic floor squat, stand with your feet shoulder-width apart and your toes pointing slightly outward. As you lower into a squat, engage your pelvic floor muscles (as if you’re trying to hold in urine) and hold that contraction throughout the movement. Make sure to keep your knees behind your toes and your chest lifted. Form is essential! Once you’ve lowered into the squat, slowly rise back up, maintaining that pelvic floor engagement the entire time.

Aim for three sets of 10 squats. Not only will this strengthen your pelvic floor, but it will also tone your legs and glutes—bonus!

4. The Seated Squeeze

If you spend a lot of time sitting, whether it’s at work, in the car, or at home, the seated squeeze is perfect for you. This exercise is incredibly discreet—no one will even know you’re doing it. It is also a great way to engage your pelvic floor without having to get up or move around.

Here’s how it works: Sit comfortably in a chair with your feet flat on the floor and your back straight. Engage your pelvic floor muscles as if you’re trying to stop the flow of urine and hold the contraction for three to five seconds. Then relax for the same amount of time. Repeat this 10 times.

The great thing about the seated squeeze is that it can be done anywhere, whether you’re in a meeting, sitting on the train, or even at the dinner table. It’s the ultimate multitasking pelvic floor exercise!

5. The Standing Pelvic Floor Lift

This exercise is great for women who spend a lot of time standing throughout the day. It’s another discreet movement that you can do anytime you’re on your feet, whether you’re waiting in line at the grocery store, standing at a bus stop, or even cooking dinner.

To do the standing pelvic floor lift, simply stand tall with your feet hip-width apart and your weight evenly distributed. Engage your pelvic floor muscles as if you’re trying to lift them upward (imagine you’re pulling them up toward your belly button). Hold this contraction for three to five seconds, then release and relax. Repeat 10 times.

This exercise not only strengthens your pelvic floor but also helps improve your posture. It’s a subtle movement that can easily be incorporated into your day without anyone noticing.

How to Make Pelvic Floor Exercises a Daily Habit

Now that you’ve got five simple exercises in your arsenal, the key is consistency. It’s easy to forget about pelvic floor exercises, especially when you’re juggling a busy schedule. But if you can carve out just five minutes a day—whether it’s during your morning routine, at lunch, or before bed—you’ll start to see results.

One of the best ways to stay consistent is to tie your pelvic floor exercises to something you’re already doing. For example, you could do the pelvic lift while brushing your teeth, practice the seated squeeze while checking your emails, or do bridge poses during your evening stretch routine. The more you integrate these exercises into your daily life, the more they’ll become second nature.

Final Thoughts: Your Pelvic Floor Deserves Attention!

Taking care of your pelvic floor is one of the best things you can do for your long-term health and well-being. It’s not just about preventing embarrassing leaks (although that’s a great benefit). It’s about maintaining your core strength, improving your posture, and supporting your body in all its daily functions.

Remember, these exercises are designed to fit into your busy life. You don’t need to carve out extra time or space—you can do them on the go, at your desk, or while winding down at the end of the day. Start small, be consistent, and soon you’ll notice how much stronger and more in tune with your body you feel.

So go ahead, give these exercises a try. Your pelvic floor will thank you! And if you ever have questions or need guidance, don’t hesitate to reach out to a pelvic health expert. Your body deserves it.