Most people associate pelvic floor muscles with kegel exercises, but these muscles do far more than that. They hold your organs in place, support daily movement, aid in bladder control, and play a direct role in sexual function. When these muscles are strong and flexible, everything from sitting to sex becomes more comfortable and more effective.

What many people don’t realize is that the pelvic floor is part of a larger muscle group. It is deeply connected to the core, which includes muscles in the back, torso, glutes, and hips. Strengthening all of these together, rather than focusing on one in isolation, is what pelvic health experts say makes the real difference.

What experts say about training the pelvic floor

Two pelvic health specialists broke down exactly how exercise influences this area of the body. The core functions as the body’s entire support system keeping a person upright, mobile, and capable of movement. During sex specifically, a well conditioned core allows for better contraction and range of motion.

The other expert urogynecologist a women’s pelvic health company, emphasized the importance of proper muscle engagement. She advises imagining a lifting motion around the anus and vagina, directing that tension upward and toward the back of the pubic bone. Breathing is equally important exhaling during a lift amplifies the muscular effort and helps connect the breath to the pelvic floor.

Both experts agree that controlled, deliberate movement similar to yoga or Pilates produces better results than speed or repetition alone.

Select three to five of the following exercises and performing them three to four times per week.

The 8 best exercises for a stronger pelvic floor

360 breathing is the foundation of this routine. It connects the breath directly to the pelvic floor by expanding the rib cage outward like a balloon, with thumbs hooked just below the ribs. Aim for two to three sets of 10 to 15 second breaths.

Pelvic tilts work the lower back and abdominal muscles. Lying on the back with knees bent and feet flat on the ground, the pelvis rocks backward on the inhale, holds, then tilts forward. The core engages with each movement. Do two to three sets of 10 to 15 reps.

Dead bugs challenge the core with minimal risk of back strain. Starting flat on the back with arms pointing up and legs in a tabletop position, opposite arm and leg lower toward the floor, nearly touching, then return. Steady breathing and a flat back are essential. Do two to three sets of 10 to 15 reps.

 Bird dogs work the back, abs, glutes, and hips in an upright tabletop position. Opposite arm and leg extend and hold for 30 seconds before switching. Aim for two to three sets of 10 holds.

Clam shells target the outer hips and glutes. Lying on the side with knees bent at a 45 degree angle and ankles together, the top knee lifts and lowers in a controlled arc. Do two to three sets of 10 to 15 reps per side.

Glute bridges lift the hips off the ground while pressing the shoulder blades down. Holding for 30 seconds before slowly lowering engages the glutes and lower back. Do two to three sets of 10 holds.

Superman holds recruit the upper body, glutes, and core simultaneously. Lying face down with arms and legs extended, both are lifted off the ground and held for 10 to 20 seconds before lowering with control. Do two to three sets of 10 reps.

Sit ups or crunches round out the routine with a core focused finish. A full sit up lifts the entire torso, while a crunch only raises the shoulder blades a gentler option for those with back sensitivity. In either variation, bracing the core and exhaling on the way up is key. Do two to three sets of 10 reps.

Building a routine that works

The goal is not to do all eight exercises in every session, but to build a consistent habit with a selection that works for the individual’s fitness level and schedule. With regular practice, stronger pelvic floor muscles can reduce back pain, ease hip discomfort, and lead to more comfortable, enjoyable sex making this one of the most practical and underrated areas of fitness to invest in.