Pelvic Exercises Physiotherapy exercise videos and information for pelvic floor safe exercise.

Do you need professional help with pelvic floor safe exercises?

Physiotherapist-guided pelvic exercises videos and information for women with pelvic floor problems including pelvic organ prolapse, after prolapse surgery, bladder leakage, hysterectomy and weak or poorly functioning pelvic floor muscles.

Our expert Physiotherapist presenter Michelle Kenway, is the author and presenter of the international best selling series of ‘Inside Out’ pelvic floor safe exercise books and videos.

Pelvic Exercises YouTube Channel has received in excess of 120 million views of our pelvic floor safe exercise and Physiotherapy video content.

Michelle Kenway Physiotherapist
Michelle Kenway Physiotherapist

Pelvic Floor Exercises

Pelvic Floor Exercises


Pelvic floor exercises are also known as Kegel exercises that train the pelvic floor muscles. These exercises involve contracting and relaxing the pelvic floor muscles in a controlled and coordinated manner. 

When performed correctly, targeted pelvic exercises can improve pelvic floor muscle function and address a range of pelvic floor problems in women and men.

Pelvic Floor Physiotherapists are university trained to assist women and men in correctly performing pelvic floor exercises for managing and overcoming bladder leakage (stress urinary incontinence), relieving prolapse symptoms, reducing back or pelvic pain, improving sexual sensation, and enhancing overall pelvic health.

Pelvic floor exercises for beginners involve a simple, three-step approach to performing pelvic floor exercises effectively:

  1. Identifying the Pelvic Floor Muscles: Learning how to locate and feel the pelvic floor muscles is the first step. This involves understanding the muscles’ location at thje base of the pelvic floor and how these muscles function.
  2. Correctly Performing Pelvic Floor Exercises: In women, this includes contracting the muscles around the pelvic openings (urethra, vagina, and anus) correctly, then relaxing them to complete one exercise cycle.
  3. Progressing and Maintaining Strength and Function: As pelvic floor muscle control, coordination and strength improve, these exercises are progressed to maximise everyday function, overcome pelvic floor dysfunction and maintain pelvic floor health.

Benefits of Pelvic Floor Exercises

Pelvic floor exercises (Kegels) offer numerous benefits for women, contributing to physical and sexual health. These exercises specifically target the muscles of the pelvic floor, which support the pelvic organs including the uterus, bladder, small intestine, and rectum. Here’s an overview of the key benefits:

  1. Improved Bladder and Bowel Control: Regular pelvic floor exercises can significantly reduce the risk of incontinence, which is the involuntary leakage of urine particularly leakage known as stress urinary incontinence (loss of urine with cough and sneeze). They strengthen the muscles that assist in controlling the bladder and bowel, helping prevent leakage and urgency.

  2. Support During Pregnancy and Childbirth: For pregnant women, strong well functioning pelvic floor muscles can provide support for the body as it goes through changes during pregnancy and childbirth. They can also help in the recovery process after giving birth by regaining pelvic floor muscle control and function.

  3. Management of Pelvic Organ Prolapse: Pelvic organ prolapse, where the organs in the pelvis move down from their normal position in the pelvis, can be managed with pelvic floor exercises for some women with mild to moderate prolapse. Pelvic floor exercises can improve support for the pelvic organs and reduce prolapse symptoms.

  4. Enhanced Sexual Function: Strong pelvic floor muscles contribute to increased sexual sensation and orgasmic potential. They can enhance sexual satisfaction by increasing the grip during intercourse and the intensity of orgasms.

  5. Increased Stability and Core Strength: The pelvic floor muscles are a key part of the body’s core musculature. Appropriate pelvic floor, abdominal and spinal core exercises can improve overall core stability which is important for lower back and pelvic control. 

  6. Pain Reduction: For some women, pelvic floor muscle relaxation and retraining exercises can help alleviate pain, particularly pelvic pain and discomfort during vaginal penetration. By learning to relax the pelvic floor muscles and then improving the strength and function of these muscles, pelvic floor retraining exercises can help reduce the symptoms associated with some pelvic pain conditions like vaginismus or interstitial cystitis.

  7. Post-surgical Recovery: After surgeries related to the pelvic area, such as a hysterectomy or prostatectomy, pelvic floor exercises can aid in the recovery process. They can help in regaining control over the pelvic muscles, improving bladder and bowel function post-surgery.

Pelvic Floor Safe Exercises

Pelvic floor safe exercises for core muscles

Physiotherapist Michelle Kenway has developed a series of pelvic floor safe exercises aimed at helping women exercise safely and reducing the risk of pelvic floor overload.

Pelvic floor safe exercises are particularly beneficial for individuals with weak pelvic floor muscles, pelvic prolapse, post-prolapse surgery, post-hysterectomy, or bladder surgery. Pelvic floor friendly exercises encompass a range of physical activities designed to improve pelvic health and fitness without exacerbating or causing pelvic floor issues.

Pelvic floor safe exercises recommended by Michelle include:

  • Strength Training: Focused on building muscle strength without putting undue pressure on the pelvic floor.
  • Aerobic (Fitness) Training: Cardiovascular exercises that are modified to be safe for the pelvic floor.
  • Core Muscle Training: Exercises aimed at strengthening the core muscles while ensuring the pelvic floor is not compromised.
  • Weight Management Activities: Exercises designed to help manage body weight without putting stress on the pelvic floor.
  • Bone Health Exercise: Activities tailored to improve bone health while being safe for the pelvic floor.
  • Group Exercise: Including modified versions of popular group exercises like yoga, ensuring they are safe for individuals with pelvic floor concerns.

Pelvic floor safe exercises positions that reduce the gravitational load on the pelvic floor, such as lying down, before progressing to more challenging positions like sitting and standing. This progression ensures the exercises remain safe and effective for strengthening the pelvic floor without risk of injury or exacerbating existing conditions.

Some women have a greater risk than others of pelvic floor overload with some general exercises. The key to choosing the best physical activities for your body is to know your risk of injury and match this with the appropriate type of exercise.

Most women can exercise safely by knowing the right type of training for their body and avoiding or modifying the activities that carry a greater risk of pelvic floor injury. For example with a knee injury and associated weakness you would usually avoid running. Similarly with a pelvic floor injury such as prolapse and muscle weakness it’s also best to avoid high impact exercise like running.

This Physiotherapy information helps you know your individual risks and choose the best pelvic floor safe exercises to reach your goals and minimise risk to your pelvic floor.

Latest Pelvic Exercise Videos and Information

Where to Start Your Exercises?

  • Our online information and exercise videos are available for you to use free of charge
  • If you’re looking for information on specific exercises or activities, simply enter your search term e.g. ‘Yoga exercises’ into the search bar to the top of your screen.