Daily Pelvic floor exercises

Just like brushing your teeth, your pelvic floor needs regular attention to prevent long-term issues. We all understand why we brush our teeth and diligently do it every day, morning and night, enjoying the compounding benefits, even if they aren’t immediately measurable.

We know that without this daily routine, our teeth would decay, rot, and likely fall out.

I’ve used this analogy many times, including in my bestselling book HOPE For Your Pelvic Floor. I love it because it’s relatable, and because our pelvic floor health, much like our dental health, can be improved through small, consistent steps taken regularly.

Simple Habits Create Lasting Change

You can even incorporate functional daily pelvic floor exercises into your tooth-brushing routine, and I’m not just referring to squeezes. There are so many other exercises you can easily fit into your day, either while brushing your teeth or immediately afterward.

These small efforts not only compound over time but also create a ripple effect.

I talk about the ripple effect in many ways when it comes to whole-body pelvic health from sharing your progress with a friend to enjoying a better quality of life because your pelvic floor is functioning properly to inspiring you to make healthier choices overall.

When you take one small step to improve your pelvic floor, you’re more likely to take another, asking more of your pelvic floor and of your body as a whole. There truly are significant, positive ripple effects from a simple two-minute routine performed morning and night.

My Daily Pelvic Floor Exercise Routine (4 Minutes Total)

Here are my top suggestions for daily pelvic floor exercises you can do each day: just two minutes in the morning and two minutes in the evening.

Morning Routine (2 minutes)

Heel Raises
Stand with your feet and knees together, keeping your ankles aligned. Slowly lift and lower your heels straight up and down.
Exhale as you lift, and inhale as you lower.

Heel Taps
Stand with your feet and knees together, knees slightly bent. Rapidly lift and lower your heels so they tap the floor.
Breathe normally.

Wall Standing
Stand tall with your back against a wall and your feet slightly away. Keep your head, shoulders, and pelvis against the wall.
Breathe deeply for one minute.

Evening Routine (2 minutes)

Pelvic Curls
Stand with your feet and knees together, knees slightly bent. Curl your pelvis under, as if a naughty dog were tucking its tail, then extend your pelvis outward like a happy dog wagging its tail.

Pelvic Floor Clocks
Stand with your feet and knees slightly apart, knees slightly bent. Imagine drawing a figure-eight with your pelvic floor on the floor between your feet, then gently moving in a helix pattern from side to side.

Squats
Stand tall with your feet slightly apart. Allow your knees and shins to bend forward, letting your pelvic floor widen as you lower.
Exhale strongly as you stand back up tall.

By committing just a few minutes each day, you’re not only supporting your pelvic health, you’re reinforcing a mindset of self-care. These small acts build trust in your body and confidence in your choices. Over time, they become second nature, just like brushing your teeth. Consistency truly is transformative.

Ready to start your ripple effect?
Start with just two minutes, twice a day. Your pelvic floor will thank you – and so will every part of your life it touches.

Ready to try a method for improving your pelvic floor that does NOT risk making your symptoms worse? NO Kegals, NO Surgery and NO guessing…