Downloadable Exercises For Your Pelvic Floor
JOIN OUR NEWSLETTER
Receive custom tools to help you manage your condition and get the latest in bladder and bowel health from NAFC!
Downloadable Pelvic Floor Exercise Sheets
Keeping your pelvic floor healthy and strong is a daily effort. Just as with normal strength training and exercise, it’s important to regularly work your pelvic floor so it can fully contract, relax and function properly. Regular pelvic floor workouts also help to prevent other problems, such as urinary incontinence.
Click the images below to download these workout sheets and work with your pelvic floor physical therapist to develop a routine that works best for you!
Note: Always check with your doctor or PT prior to beginning any new exercise routine.
Download Your Free Toolkit First!
Prior to downloading the individual exercises below, we urge you to download our FREE Pelvic Floor Muscle Training Toolkit, which provides education on how to keep your pelvic floor healthy, information on how pelvic floor muscle training can help, and a step-by-step guide to doing Kegels, among other informative brochures.
Difficulty Level: Easy - All Fitness Levels
Difficulty Level: Moderate
Difficulty Level: Difficult
Difficulty Level: Very Difficult
NOTE: The information shared within NAFC’s Pelvic Floor Health Center is meant to be used as a guide but should not be considered a replacement for medical advice. Not all pelvic floor exercises are for everyone, and we strongly urge you to talk to your doctor before beginning any new workout routine, and, if possible, see a physical therapist trained in pelvic floor health to receive a diagnosis and treatment recommendation.
RELATED ARTICLES
Bladder & Urological Cancer Awareness: What You Need to Know
When it comes to cancer awareness, conditions such as breast, lung, and colorectal cancer often receive the most attention. Yet cancers of the urinary tract and male reproductive system—collectively known as urological or genitourinary cancers—affect hundreds of thousands of Americans each year.
Not All Leaks Are the Same: Understanding the Difference Between LBL (Light Bladder Leakage) and HBL (Heavy Bladder Leaks)
Most incontinence products on the market were made for Light Bladder Leakage (LBL), such as the occasional drip or the small dribble triggered by a sneeze or laugh. For millions of people, that’s not the full story. Heavy Bladder Leaks (HBL) involve larger volumes and/or multiple full releases throughout the day or night. Store-brand products, even those labeled “maximum” or “overnight”, aren’t designed to handle that level of need.
If products keep failing, it can start to feel personal. But when a product was never built for your reality in the first place, that’s not a personal failure. It’s a product gap.
Understanding the difference between LBL and HBL is the first step toward finding trusted protection that actually works.
Finding A Restroom Before It Becomes Urgent: A Free Tool That Can Help
For many people living with bladder or bowel symptoms, leaving home can involve more planning. than others may realize.A quick errand, a long commute, a road trip, a doctor’s appointment, a child’s school event, or
dinner with friends can all come with the same quiet question: Will I be able to find a restroom when I need one?
Bladder & Urological Cancer Awareness: What You Need to Know
When it comes to cancer awareness, conditions such as breast, lung, and colorectal cancer often receive the most attention. Yet cancers of the urinary tract and male reproductive system—collectively known as urological or genitourinary cancers—affect hundreds of thousands of Americans each year.