Pelvic Stability Exercises- How to Strengthen and Stabilise Your Pelvis Video

pelvic stabilityPelvic stability exercises for overcoming pelvic instability are demonstrated in this 10 minute expert video. Michelle Kenway Physiotherapist guides you step by step through three exercises designed to improve pelvic stability. Pelvic stability exercises are often prescribed to help reduce low back and pelvic pain.

Please scroll down to view ‘Pelvic Stability Exercises’ video

Pelvic Stability Exercises Demonstrated

These pelvic stability exercises provide general information about exercises to improve hip strength and pelvic stability. The pelvic stability exercises demonstrated are:

  • The clam;
  • The bridge; and
  • The heel prop (not for during pregnancy).

Pelvic Stability Exercises Suitability

Pelvic stability exercises are often prescribed for women with:

  • Pelvic floor dysfunction including with a pelvic prolapse and after prolapse surgery;
  • Pelvic instability related to pregnancy and childbirth; and
  • Women seeking to strengthen the muscles around the pelvis.

The exercises included in this video are intended as general information about pelvic stability exercises, not as treatment or substitute for medical advice.

Note to ensure the smooth viewing of the video, it is recommended that you press on this play arrow and then when the video starts loading you press the ‘pause’ button until you can see that the entire video has loaded. This will help avoid the video stopping to load while you watch.

Inside Out Book & DVDABOUT THE AUTHOR, Michelle Kenway

Michelle Kenway is a Pelvic Floor Physiotherapist and author of Inside Out – the Essential Women’s Guide to Pelvic Support, along with Dr Judith Goh Urogynaecologist. The Inside Out exercise DVD and book show women how to strengthen the pelvic floor and exercise effectively with pelvic floor safe exercises.

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We Welcome Your Comments


  1. Hi Michelle, Apparently my lifetime of IBS and 2 strenuous childbirths are causing all around general prolapsing ( the dreaded 3) which I have tried to live with for several years to much frustration and embarrassment on my part. I am terrified of having any surgery as I am always the exception to the rule on good outcomes. All the reports of lawsuits based on mesh and other surgery correction issues tell me that surgery would just make things worse with future complications. Is it too late to correct these prolapse issues without surgery if they are all drooping down into vag. cavity already? Also, could Prolapse be the cause of tremendous lower back pressure/pain? I barely can find a comfortable sleep position with back pain and feel uterine area crampish most of the time…Will daily pelvic exercises still be able to help me at this point or am I doomed to submit to multiple surgical procedures? I worry with my horrendous IBS issues, that cannot seem to be corrected will just negate any surgeries anyway ( I live on Lopermide to stop the constant diarrhea, Gastro. Docs have been no help at all) Thanks for replying asap!

    • Michelle Kenway says

      Hi Diana

      I understand your concerns here especially with the IBS risk post-op. The success of pelvic floor exercises for prolapse really seems to depend upon the severity of the prolapse (the more severe the less likelihood of success i.e. if the prolapse is extending to or beyond the vaginal entrance). Again one issue for you is also your ongoing IBS so every time you have an episode, your pelvic floor is strained with the diarrhoea so it does make pelvic floor exercises challenging but also imperative for you on a regular daily basis.

      Prolapse discomfort is usually relieved by rest so your back pain needs to be followed up with a health professional.Yes uterine cramping sensation can be caused by prolapse but other factors also and so also should be followed up with a medical review.

      Finally have you considered using a support pessary as an adjunct to your pelvic floor exercises and management. The other thing worth considering is seeing a dietician – have you heard about FODMAPS? FODMAPS may help you with your IBS – quite a number of gastroenterologists in Australia are finding success with this research based dietary information, well worth you reading up on (and the App is excellent).

      Hope this helps with some direction Diana

  2. I wonder if birdge exercises with the legs futher from the bottom are pelvic floor safe ? I am looking for the exercises to make hamstring stronger.
    Thank you

    • Michelle Kenway says

      Hi Emma
      Yes bridging heels close to butt or further away from butt are both pelvic floor safe exercises, they can often be loaded using weights on the pelvis and still remain pelvic floor friendly. As always exhale with the buttock lift (effort) and enjoy this one.

  3. Lynn Palfreyman says

    Wow Ladies, I’ve just had a read through your comments and as someone who has horses and is due to have a Hysterectomy plus major Vaginal repair next month it has certainly opened my eyes to considerations and issues. I’m in the UK and found great Horsey comfort in reading the ‘Horse and Hound’ blogs from women who have sucessfully managed their Horses and Hysterectomys. The main thing I got from it is you must listen to your own body and not push it or you’ll regret it. I’m positive that all of us can with a little planning and help form Michelle, get the best results ‘if’ we take care of ourselves and that is the biggest thing I think as we’re all so used to taking care of the horses instead! Good Luck everyone.

  4. Thank you, Michelle and Anita, for responding. It would be great to be able to mass post to horse groups to see if anyone has dealt with this and what they did to manage. But perhaps a wee too delicate…can’t think of a creative way to bring up the subject and wouldn’t want my real identity known to the masses!

    • Michelle Kenway says

      Hi Jerri and Anita
      I think you are both right on the day to day care of the horse being one of the main issues here. My wonderful female horse training contact (Gabrielle) at tells me that a major difference exists between novice and expert riders. I assume you are both expert riders – Gabrielle tells me that the orientation of the pelvis has a great impact on how the forces are receieved by the rider and that novices tend to bounce a lot more in trot work due to their lack of skill and coordination. She also says that rising (posting) is a great way to alleviate pressure on the pelvis – do you think this assists the rider to take pressure through the legs and minimise the impact on the pelvic floor? Unfortunately I don’t know of any research that examines the impact of riding on the pelvic floor and Gabrielle was not aware of any either. I also wonder which are the day to day tasks that you identify as being difficult to manage? I imagine heavy lifting from a low height would be one. Maybe I can help problem solve some of the others with you both? I would personally just want to see you able to continue what you both love doing in the way of physical activity.

      • Thank you again for looking into this and thank you to Gabrielle for her input. I don’t foresee riding being that much of an issue – except perhaps in the case of a bad fall that could damage the ligaments in the pelvic area (this may have contributed to my woes, along with several vaginal births and menopause).

        The day to day care can involves much lifting, pushing and pulling. For instance, where I board requires that manure from many horses be pried off frozen ground with a shovel and then put in bags. These heavy bags then have to be put in a cart, hauled to a truck and hoisted up onto the truck bed. Add to this the carrying of 50 lb. bags of feed and stall shavings as well as the daily changing of heavy winter blankets on tall horses. Horses weigh, on average, 1/2 ton and do not always cooperate with their handlers. Then there is shoveling snow…..

        I still have tons of research to do but, as far as my problem goes, I am hoping that (1) I can find a pessary that fits – trying the Gehrung tomorrow (after the Ring just went vertical and the Gelhorn fell out!); (2) continue with PT pelvic floor exercises (which involves not only Kegels but the adductor , transversis abdominis, multifidus and gluteal muscles); (3) TRY to remember to activate both the pelvic floor and transversis abdominis while exhaling when lifting heavy objects.

        If I can figure a way for life to take care of itself while needing at least 2 months to recover from POP surgery, then I have a couple concerns in that regard: (1) the doctor does NOT do the mesh and I have read that, without one, the repairs have little chance of lasting longer than 2 – 4 years in an active person; (2) I am wondering if the use of a pessary while working at the barn would be enough to take the stress of the healed, repaired pelvic area – doctor told me that heavy lifting would certainly cause a repeat surgery. I have read that a tampon could help, but I would think that would just be for less strenuous activities.

        Any comments to any of this stuff appreciated! Thinking out loud here!

        • Michelle Kenway says

          Hi Jerri

          Yes the day to day care requirements sound intense – I don’t know what the general lifting limit is set at for post op prolapse repair in the US, here in Australia a figure of 10 kg (22 lb) maximum lifting weight is put out there but I feel this differs entirely from woman to woman according to age, general strength, pelvic floor capacity, previous prolapse repair etc.The other issue is that with repeated heavy lifting the risk is undoubtedly increased, and it seems that heavy lifting from ground level is the worst in terms of increasing pressure on the pelvic floor. I can’t begin to imagine the pelvic floor load associated with shoveling snow and frozen ground (only sand here:) – needless to say it must be substantial.

          I agree that the sort of workload you describe here would indeed need to be avoided during recovery, I think a tampon would make little to no difference – it’s not bad to support a very mild anterior vaginal wall prolapse short term for some women but nothing like the effect of a well fitted pessary and definitely not for prolapse surgery recovery. Added to that complete internal healing takes up to 3 months. Are you able to get someone to do this for you?

          Otherwise it sounds as though you are doing amazingly well with your rehab and exploring options including the pessary. It is difficult for me as a Physio to comment on mesh – I have heard of and seen contrasting outcomes. I do think it is extremely unfortunate that there have been some major issues for some women with mesh complications. Who knows what the future may hold with regards to using alternative surgical methods, not that this helps you now.

          Gee I wish there was a solution to this one for you Jerri, this is indeed a challenge. Someone else reading your diffiuclty may have some alternative suggestions too …

          Keep me posted if you have time

  5. I have pelvic prolapse, is it safe to still ride horses? Sometimes it is uncomfortable, will I do no tee damage?

    • Michelle Kenway says

      Hi Anita
      I think that the impact of horseriding on your prolapse depends on a few things; your pelvic floor strength, the size of your prolapse and the speed at which you ride. Do you find that your symptoms are worse if the impact is higher? I am not a horserider so I don’t fully understand how for example a trot versus a canter impacts the pelvic floor as I don’t know how much impact is absorbed through the thighs and legs. I imagine that the greater the impact of the style of riding, the greater the impact on the pelvic floor. I would be interested to hear your views on this and whether you notice symptoms more with one style versus another. This will probably already gives you some insight the more appropriate riding styles with a prolapse.
      Look forward to hearing your thoughts on this

      • HI Michelle, Thanks so much for responding to my questions about riding with a prolapse. It is easier to ride english so I can post to the trot vs. riding western horses that I have to sit the trot and some are more rough thatn others. I Train horses for a living, so my real question to you is will the prolaspe just keep getting worse and if I have surgery how long will I be able to not ride. My doctor has referred me to a GYN which I will see friday, but she did not seem to even talk about surgery. I really don’t want to live like this the rest of my life (I am 50 now) I have already ordered you book inside out so I hope it comes soon!
        thanks for your time,

        • For Anita,

          Hope you see this – my concern is also POP and any contraindications with working with horses. Had an appt. with a urogyn. yesterday. She recommended surgery for me. Right now I am trying exercises and pessaries, but so far no pessary fits right. The 6-8 week recovery after surgery is bad enough – still no idea how to manage this with horse ownership. BUT she said that if I continued to lift heavy things that I would likely need repeat surgery. So I am beginning to fear that having horses and POP may be incompatible. Trying to research this now! Have you found out any thing more?

          • Michelle Kenway says

            Hi Jerri
            I will send this information to Anita for you so that she gets it and direct her to your comment. Thanks so much for posting – I have been able to source some additional information on horse riding and the pelvic floor (but not looking after the horse which I can see would have potential for loading the pelvic floor as you say). I may be able to put together a post on this – would this help you?
            Kindest regards

          • HI Michelle,
            Thanks so much for thinking of me and for sending me Jerri’s questions too. Any information that you have would be helpful so after I have my surgery and its okay to start doing things again I would like to know it is going to be okay and work on strenghtening the correct muscles. As for Jerri—-Please dont’ give up hope! I really don’t think riding is going to be a problem as much as the daily care, (stall cleaning, grooming picking up feet, lifting) we might have to get creative there!!
            Thanks again Michelle for your concern and desire to help us,

  6. Your pelvic exercises have been a great help. I followed your walking program after my surgery and now do the exercises daily. Many thanks for your book Inside Out.

  7. The exercises are good, but please make a dvd,so I can do them every day.
    Thank you!

  8. Hi MIchelle, Just wanted to get your thoughts on the bridging exercise. The pilates version of this exercise is where you segmentally articulate through the spine–if there are no issues with osteoporosis or disc pathologies–is this version safe regarding pelvic floor dysfunction?

    • Pelvic Exercises says

      Hi Michele
      I do alot of bridging with both my pelvic floor and osteoporosis exercise classes. I don’t segmentally articluate as I want them to maintain neutral spine throughout. Bridging does not use the abs, it uses the buttocks, hamstrings and spinal muscles. It is therefor a great osteoporosis exercise (when performed appropriately) and places minimal pressure on the pelvic floor, hooray! Michelle

  9. Evelyn Walter says

    Hi Michelle! I have your book Inside-Out and it is great however, I like doing excercises with a DVD – it’s almost like having a personal trainer in front of me – so do you have a DVD that actually shows all the exercises in your book with a few comments on doing them correctly? If so, please send details. Thanks!!

    • Pelvic Exercises says

      Hi Evelyn
      I agree a pelvic floor exercise video would be great. I think I just need a few more hours in my day to make one. Meanwhile I will try to source some for our readers.
      Thanks Evelyn

  10. Maria Gillanders says

    I am glad I purchased the booklet ” Inside Out – the essential women’s guide to pelvic support” – great help! The short videos are also very informative and helped me to understand the exercises better.
    thanks very much for top education