How to naturally strengthen your pelvic floor

by Yoga Digest | May 10, 2023 12:51 am

A strong and healthy pelvic floor is crucial for women’s overall well-being, providing support to the bladder, uterus, and bowel. However, many women experience pelvic floor weakness, which can lead to issues like urinary incontinence, prolapse, and decreased sexual satisfaction. While surgical and medical interventions are available, natural methods can also effectively strengthen the pelvic floor muscles. In this article, we will explore six detailed and effective ways to naturally strengthen your pelvic floor.

Pelvic Floor Exercises (Kegels)


Kegel exercises are the foundation of pelvic floor strengthening. These exercises involve contracting and relaxing the muscles that support the pelvic organs. To perform Kegels, start by locating the muscles used to control urine flow and squeeze them for a few seconds before releasing. Repeat this cycle several times a day. Gradually increase the duration and number of repetitions as you build strength. Remember to focus on both the front and back muscles of the pelvic floor.


To enhance the effectiveness of Kegels, can be used. Yoni eggs, also known as jade eggs, are egg-shaped crystals inserted into the vagina during Kegel exercises. They add resistance, requiring the pelvic floor muscles to work harder, thereby increasing their strength. When using yoni eggs, it is important to consult with a healthcare professional to ensure proper usage, hygiene, and safety.

Deep Breathing and Relaxation Techniques


Chronic stress and tension in the body can contribute to pelvic floor weakness. Incorporating deep breathing and relaxation techniques into your daily routine can help alleviate stress and promote muscle relaxation. Practice diaphragmatic breathing by inhaling deeply, allowing your abdomen to rise, and exhaling fully. Combine this with mindfulness exercises or activities such as yoga and meditation to enhance relaxation and promote pelvic floor health.


Mindful meditation involves focusing on the present moment, allowing thoughts and sensations to pass without judgment. Incorporate regular mindfulness sessions into your schedule, even if it’s just for a few minutes each day. Additionally, engaging in gentle yoga poses, such as Child’s Pose or the Reclining Bound Angle Pose, can help release tension in the pelvic floor and promote relaxation.

Maintaining a Healthy Weight


Excess weight puts strain on the pelvic floor muscles, weakening their support. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce this strain and improve overall muscle tone. Focus on consuming , such as fruits, vegetables, lean proteins, and whole grains, while limiting processed foods and added sugars.


Incorporate physical activity into your routine to support weight management and strengthen the pelvic floor. Engage in low-impact exercises such as walking, swimming, or cycling, as they are gentle on the pelvic floor while still promoting cardiovascular fitness. Additionally, consider integrating exercises that specifically target the pelvic floor, such as squats or lunges, into your fitness routine.

Posture and Body Mechanics


Maintaining proper posture and body mechanics is crucial for pelvic floor health. Poor posture and incorrect body alignment can contribute to pelvic floor dysfunction. Sit and stand tall, avoiding slouching or rounding of the shoulders. Align your ears, shoulders, and hips in a straight line. Take regular breaks to stretch and change positions if you need to sit or stand for extended periods.


When lifting heavy objects, it is important to engage the pelvic floor muscles, exhale during the exertion, and lift using your leg muscles rather than straining with your back. Avoid holding your breath during lifting or any strenuous activities, as this can increase pressure on the pelvic floor. Maintaining good posture and body mechanics throughout the day can help alleviate unnecessary pressure on the pelvic floor.

Herbal Supplements and Nutrition


Certain herbs and supplements have been traditionally used to support pelvic floor health. While research on their effectiveness is limited, they may provide additional support when combined with other natural methods. It is important to consult with a qualified healthcare professional before incorporating any supplements into your routine, especially if you have any existing medical conditions or are taking medications.


Red clover is a herb that has been used for centuries to support women’s health. It is believed to promote estrogen balance and may help improve muscle tone in the pelvic floor. Dong quai is another herb known for its potential benefits in toning pelvic floor muscles and supporting overall reproductive health. However, it is important to remember that these herbs should not replace conventional medical treatments, and their usage should be guided by a healthcare professional.


In addition to herbal supplements, maintaining a balanced diet rich in essential nutrients is vital for pelvic floor health. Consume a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Adequate hydration is also important for maintaining muscle function and overall health. Avoid excessive consumption of caffeine and alcohol, as they can irritate the bladder and contribute to urinary frequency and urgency.

Regular Physical Activity


Regular physical activity is essential for strengthening the pelvic floor muscles and promoting overall health. Engage in exercises that specifically target the pelvic floor, such as Pilates or yoga poses like the bridge pose or squats. These exercises engage the deep core muscles, including the pelvic floor, and promote strength and flexibility.


Pilates exercises, such as the pelvic tilt or the hundred, can specifically target the pelvic floor and help improve its strength and endurance. Yoga poses like the cat-cow pose, the pelvic circles, or the warrior pose can also engage the pelvic floor muscles. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Find activities that you enjoy and make them a regular part of your routine.



A strong and resilient pelvic floor is essential for women’s health and well-being. By incorporating the six natural methods discussed in this article, you can strengthen your pelvic floor muscles and improve muscle tone, control, and overall function. Remember that consistency and patience are key. If you experience persistent pelvic floor issues or have any concerns, it is essential to consult with a healthcare professional for a comprehensive assessment and personalized guidance. Empower yourself by taking proactive steps to enhance your pelvic floor health naturally, and enjoy the benefits of a strong and vibrant pelvic floor.

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