Four Ways To Strengthen Your Pelvic Floor

Weak pelvic floor muscles are common during and after pregnancy. When you are pregnant, everything is moving and stretching to make room for your growing baby. This causes the muscles to weaken and can lead to some troubles later on.

Some reasons why you might want to increase pelvic floor strength include:
  • Decreases pain during and after intercourse
  • Promotes the chances of natural birth
  • Reduces the chances of urinary and fecal incontinence after birth
  • Helps treat pre-existing urinary incontinence

How To Strengthen Your Pelvic Floor

Here are some ways you can strengthen your pelvic floor:

  1. Belly Breathing

Start by sitting with your legs crossed and your lower back supported. Slowly inhale through your nose as you expand your belly. As you exhale through your mouth, draw in your abdominals, bringing your navel toward your spine.

  1. Quick Squeeze

Simply tighten and lift your pelvic floor in one quick contraction by squeezing the muscles in your pelvic floor in an inwards and upwards direction. You may have heard this referred to as a Kegel exercise.

Pause for a few seconds before releasing slowly. Relax fully at the end. Do this a few times throughout the day whenever you can.

  1. Elevators

Sit with your lower back supported, one hand on your upper belly and the other near your navel. Inhale, then exhale, while drawing your abdominal muscles toward your spine to the lower region. Hold and count out loud for 30 seconds. Do this 5-10 times daily or multiple times throughout the day if possible.

  1. Squat

Holding a fixed object to keep yourself sturdy, such as a post or a chair, stand with your feet farther than hip-width apart. Lower your body into a deep squat, keeping your weight over your heels. Then draw your abdominal muscles inwards as you exhale and slowly rise up.


While these methods are effective and help most women, if you are looking for more help on strengthening your pelvic floor, chiropractic care could help! Chiropractors can use safe techniques for pregnant women to diagnose pelvic floor dysfunction and create a treatment plan specific to your needs.

We offer chiropractic services at our office location through Abundant Life Chiropractic. Please call 210-434-5772 to schedule an appointment!