How to strengthen your pelvic floor at home

No Gadgets. No Guesswork. Just Real Strategies That Work.

Let’s get one thing clear:
Pelvic floor strength isn’t just about doing Kegels on the couch.

It’s about learning how to activate, coordinate, and control one of the most important muscle groups in your body — the one that supports your bladder, bowel, core, posture, breath, and even sexual function.

At YFS (Your Form Sux), we’re all about helping you move better — not just harder. So if you’re dealing with leaks, core instability, pelvic heaviness, or you just want to get stronger from the inside out, this guide is for you.

Step 1: Learn What a Pelvic Floor Contraction Actually Feels Like

Before you do anything, you need to know how to find and fire the muscles.
Here’s how to connect with your pelvic floor:

For women:
Pretend you’re trying to stop pee mid-stream and hold in a fart — without clenching your butt.

For men:
Imagine you’re shortening your penis or lifting your scrotum gently — again, no butt squeezing.

👉 You should feel a lift from the base of your pelvis upward, with no breath-holding, no jaw tension, and no pushing.

⚠️ If you’re straining or can’t feel anything, you may need help from a pelvic physio to retrain the system — and that’s totally normal.

Step 2: Add Breathing — Your Secret Weapon

Your pelvic floor and diaphragm work together. That means breath = control.

Try this:

• Inhale through your nose: Let your belly and ribs expand (pelvic floor relaxes)
• Exhale slowly: Gently lift and contract your pelvic floor

Hold for 2–3 seconds, then relax fully before repeating.
Repeat for 8–10 reps. That’s one set.

This is your base-level training — like rehab for the deep core.

Step 3: Build a Consistent Routine (2–3x/day)

Start small — 5 minutes is enough.

Try this simple daily sequence:

• Breathwork with pelvic floor engagement (10 reps)
• Bridges with focused pelvic floor activation (10 reps)
• Side-lying clamshells or bird-dogs (add core & glute control)
• Posture resets: Seated or standing tall, breath in, contract on the exhale

The goal: build awareness and strength together.
It’s not just about squeezing — it’s about coordinating those muscles with how you move and breathe in real life.

Step 4: Progress It Like Real Strength Training

Once you’ve nailed basic control, it’s time to:

• Hold contractions longer (5–10 seconds)
• Add endurance sets (up to 10–15 reps)
• Integrate into daily movement: lifting, walking, stairs, etc.

Eventually, your pelvic floor should fire reflexively — you won’t have to think about it every time you move, cough, or laugh.

Bonus Tip: Strength Doesn’t Always Mean Tight

Not all pelvic floors are weak — some are tight, overactive, or stuck in “on” mode, especially in high-stress or athletic people.

Symptoms might include:

• Pain
• Constipation
• Incomplete emptying
• Leaking despite doing Kegels

👉 If this is you, skip the squeeze-heavy exercises and focus on relaxation, breath, and release techniques. A pelvic physio can help assess this properly.

Final Word: Strong Starts at the Bottom

Strengthening your pelvic floor is one of the best things you can do for your:

• Core control
• Posture
• Bladder confidence
• Athletic performance
• Long-term mobility

But it takes more than “do your Kegels.”
It takes awareness, breath, and progressive training — just like any other muscle group.

At YFS, we help people go from confused to confident about their pelvic health — whether you’re postpartum, lifting heavy, leaking during runs, or just ready to take control of your body again.

Want a personalized pelvic floor plan?
Book a private consult at YFS. We’ll show you how to build strength where it really matters — and fix the root, not just the symptoms.