6 full-body exercises to strengthen your pelvic floor

Moving beyond isolated Pelvic Floor Exercises

As a seasoned fitness professional specialising in pre and postpartum exercise, I’ve seen firsthand the benefits of starting clients off with isolated pelvic floor exercises. Lying on your back can help alleviate gravity which can make it easier to focus on your pelvic floor. However, once you’re confident in your pelvic floor activation, it’s time to integrate full-body exercises. After all, our bodies are designed to move in unison, not just lying down. It’s key to understand that a strong muscle is one that moves through its full range of motion, contracting and relaxing effectively. And the pelvic floor is no different to any other muscle!

Dynamic Exercises that also strengthen your pelvic floor

Here are six of my favourite dynamic exercises that you can perform at home or in the gym which also enhance both the contraction and the relaxation of your pelvic floor. Together they create a full-body workout.

Exercise – Calf Raises

Strengthening your calves helps absorb pressure during daily activities, and incorporating pelvic floor engagement is a bonus.

• How to: Stand with feet hip-width apart and knees soft. Use support if needed. Inhale naturally, and as you exhale, draw your pelvic floor in and up while rising onto your toes. Lower down, relaxing your pelvic floor.
  Reps: 12-15 repetitions, 3 sets

A dynamic full body exercise – box squats

Using a box guides your squat depth, ensuring a full range of motion, and allows you to focus on pelvic floor engagement at the exercise’s lowest point.

• How to: Stand with feet comfortably apart. Be aware of your pelvic floor. As you lower, let your pelvic floor engage naturally. Pause at the box, exhale, push through your heels, squeeze your glutes, draw in and up through your pelvic floor, and stand. Relax fully when standing.
  Reps: 8-12 repetitions, 3 sets. Add weight when ready for more challenge.

Pelvic Floor in a Hip Raise with Adduction

Your pelvic floor connects to your adductors through fascia. Activating glutes and squeezing knees together engages your pelvic floor.

• How to: Lie on your back, knees bent, feet hip-width apart. Place a cushion or soft ball between your knees. Drive through your heels, squeeze glutes to lift hips, and squeeze knees to engage pelvic floor. Lower down, relaxing completely.
  Reps: 12-15 repetitions, 3 sets

Back Exercise – Standing Cobra

This exercise strengthens your back and improves posture while engaging your legs, glutes, adductors, and pelvic floor.

• How to: Stand with feet hip-width apart, chest up, shoulders down. Tip forward, hands to knees, maintaining a neutral spine. Exhale, draw shoulders back, move hands wide, turn thumbs up, and squeeze shoulder blades together. Keep traps relaxed.
  Reps: 12-15 repetitions, 3 sets

Kneeling Adductor Rock Back

Relaxing your pelvic floor and its connected muscles enhances range of motion and full contraction. Stretching adductors is key.

• How to: On all fours, extend one leg to the side. Inhale, then rock back, touching bum to heel, arms extended. Exhale, return to all fours. Hold the extended position if it feels good.
  Duration: Perform based on feel, focusing on areas needing more stretch.

Mobility Exercise – Book Opener

Improving thoracic mobility benefits your pelvic floor. Promote upper body movement for pelvic floor health.

• How to: Lie on your side, knees bent at 90 degrees, arms extended forward. Exhale, open arms and chest, reaching top arm across to the ground.
  Duration: Perform based on feel, focusing on areas needing more stretch.

More information

Jen Dugard is the founder of MumSafe™️, the premier platform for mums to connect with certified Personal Trainers and Fitness Services partnered with Women’s Health Physiotherapists. With MumSafe, you can trust you’re in capable hands. Jen recently switched Sydney beach side living for the Southern Gold Coast Valley & when she’s not working you can find her hanging with her two teens & husband, playing with their dog or running the trails.