Exercises Articles

The pelvic floor is a group of muscles that supports the bladder, uterus and bowel, and it does a lot of quiet work. Pregnancy, childbirth, heavy lifting, chronic coughing, constipation and the hormonal shifts of menopause can all weaken it or make it too tight. The result can be leaking when you laugh or run, a feeling of heaviness, or pain.

This section covers Kegels done correctly (many people squeeze the wrong muscles at first), breathing and relaxation work, core and hip exercises that support the pelvic floor, and how to return to exercise after having a baby. We explain how often to practice and what progress usually looks like over weeks, not days. If exercises cause pain, if you can't tell whether you're contracting the right muscles, or if leaking doesn't improve after a few months, a pelvic floor physical therapist can assess you and tailor a plan.

Start with the basic Kegel guide below if you're new to this, then move on to the routines for specific situations, such as after childbirth or during menopause.

1. Kegel Exercises: The Complete Guide for Women

   Pelvic floor muscle training, often called Kegels, is a first-line exercise for bladder leaks. The NIDDK explains how to find the muscles, how often to practice, and when the exerc

This content is not medical advice. GynecologyGuru is not a doctor and does not provide medical care.