Pelvic floor exercises (back)
44 exercises that work the pelvic floor, back (iliococcygeus), easiest first.
At home or with basic kit 44
- Pelvic Floor Relaxation Only Beginner friendly · No equipment
- Cough Preparation Hold Only Beginner friendly · No equipment
- Glute Bridge — Pelvic Floor Focus Only Beginner friendly · No equipment
- Isometric Adductor Squeeze Beginner friendly · Stability Ball
- Kegel Contraction — Seated Beginner friendly · No equipment
- Kegel Contraction — Supine Beginner friendly · No equipment
- Pelvic Floor — Breath and Release Beginner friendly · No equipment
- Shallow Squat with Kegel Beginner friendly · No equipment
- Short Hold — 5 Seconds Beginner friendly · No equipment
- Slow Pulse — 1 per 2 seconds Beginner friendly · No equipment
- Bahya — Single Bandha Beginner friendly · No equipment
- Dead Bug — Arms Only Beginner friendly · No equipment
- Diaphragmatic Breathing — Pelvic Floor Coordination Beginner friendly · No equipment
- Kegel Contraction — All Fours Beginner friendly · No equipment
- Kegel Contraction — Standing Beginner friendly · No equipment
- Pelvic Floor — Progressive Relaxation and Release Beginner friendly · No equipment
- Pelvic Tilt with Kegel Beginner friendly · No equipment
- Reverse Kegel Beginner friendly · No equipment
- Two-Level Elevator (50% and 100%) Beginner friendly · No equipment
- Glute Bridge with Pelvic Floor Engagement Some experience helps · No equipment
- Kegel — Long Hold Some experience helps · No equipment
- Kegel — Rapid Pulse Some experience helps · No equipment
- Kegel Contraction — Walking Some experience helps · No equipment
- Pelvic Floor — Intraabdominal Pressure Drill Some experience helps · No equipment
- Reverse Kegel with Inhalation Some experience helps · No equipment
- Seated Breathing with Pelvic Floor Sync Some experience helps · No equipment
- Squat with Pelvic Floor Integration Some experience helps · No equipment
- Bahya Pranayama Some experience helps · No equipment
- Dead Bug with Pelvic Floor Engagement Some experience helps · No equipment
- Full Contract-Release Cycle with Timing Some experience helps · No equipment
- Kegel — Elevator Hold Some experience helps · No equipment
- Kegel All Fours with Arm Lift Some experience helps · No equipment
- Pelvic Tilt with Sustained Kegel Hold Some experience helps · No equipment
- Rapid Pulse — Maximum Rate Some experience helps · No equipment
- Dead Bug — Full Contralateral Pattern Some experience helps · No equipment
- Deep Squat — Exhale and Engage at Bottom Some experience helps · No equipment
- Five-Level Elevator with Hold Some experience helps · No equipment
- Heavy Lift Pre-Contraction Drill Some experience helps · No equipment
- Long Hold — 30 Seconds Some experience helps · No equipment
- Single-Leg Glute Bridge with Pelvic Floor Some experience helps · No equipment
- Tummo Breathing Some experience helps · No equipment
- Bahya — Maha Bandha Advanced · No equipment
- Kumbhaka — With Three Bandhas Advanced · No equipment
- Tummo — Extended Retention with Bandhas Advanced · No equipment