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
Managing Male Bladder Leaks in Everyday Life: A Practical Guide to Comfort, Fit, and Discretion
A few drops after leaving the bathroom. Leakage when you cough or lift something. A sudden urge that makes it difficult to reach the restroom in time.
Bladder leaks can show up in different ways, and even a small leak may change how you feel about a commute, a meeting, a walk, or a night away from home. Understanding your pattern of leakage can help you find both appropriate medical care and a daily routine that works for you.
Ask The Expert: How Can I Manage The Odors, Furniture Stains & Skin Irritation With Leaks?
Helping a loved one manage heavy to severe incontinence can be physically and emotionally demanding, and it’s natural to worry about whether you’re doing enough to support and protect them. While incontinence is often unpredictable, there are many practical steps you can take to maintain your loved one’s comfort, dignity and well-being while also protecting your home from unexpected accidents.
Male Stress Urinary Incontinence After Prostate Treatment: Why Early Action Matters
Male stress urinary incontinence is one of the most common challenges men face after prostate surgery or radiation. While the primary focus is understandably on treating cancer, many men find that bladder leakage becomes the most persistent issue during recovery.
After cancer control, regaining bladder control is often the next priority. Until continence improves, it can be difficult to return to normal daily activities, and many men focus on this before addressing other aspects of recovery, including sexual function.
Managing Male Bladder Leaks in Everyday Life: A Practical Guide to Comfort, Fit, and Discretion
A few drops after leaving the bathroom. Leakage when you cough or lift something. A sudden urge that makes it difficult to reach the restroom in time.
Bladder leaks can show up in different ways, and even a small leak may change how you feel about a commute, a meeting, a walk, or a night away from home. Understanding your pattern of leakage can help you find both appropriate medical care and a daily routine that works for you.
