5 exercises to strengthen the pelvis

Your pelvis does more than just hold up your body – it plays a central role in stability, posture, movement, bladder and bowel control, and core strength. Whether you’re walking, sitting, lifting, or even breathing, the health of your pelvis and its supporting muscles affects posture, back pain, bladder control, and even your ability to enjoy physical activity without discomfort.

And yet, strong pelvic muscles are often overlooked. Weakness in this region can lead to issues such as urinary incontinence, pelvic pain, lower back strain, or discomfort during exercise. On the other hand, a well-conditioned pelvis can improve stability, reduce injury risk, support childbirth recovery, and help with pelvic organ support.

Many people don’t think about exercising the pelvic muscles until something goes wrong: low back pain, leaking urine when sneezing or exercising, difficulty after childbirth, or a general feeling of weakness or instability in the hips and core.

The good news? You can strengthen the pelvis with simple, safe exercises you can do at home. These moves are useful for both men and women, at many ages, and for different fitness levels. They help with bladder control, better posture, less back strain, improved comfort during daily activities, and even improved sexual health. What matters most is doing the exercises correctly, regularly, and with proper breathing.

Whether you’re postpartum, dealing with pelvic pain, or simply looking to improve your core strength, the following exercises can help you build pelvic strength safely.

What it is and what are the benefits:

Kegels are contractions of the muscles that form the bottom of your pelvis and support bladder, bowel, and, in women, the uterus. Strong pelvic floor muscles help with urinary or fecal incontinence, often improve after childbirth, and contribute to core stability.

How to do it:

First, locate your pelvic floor muscles. One way is imagining stopping the flow of urine or preventing the passing of gas.

Tighten those muscles, hold for 3-5 seconds, then relax for the same length. That’s one repetition.

Start with 5-10 repetitions, 2-3 times per day. Over time, increase hold time to 8-10 seconds and more reps.

Precautionary tip: Don’t tighten your buttocks, thighs, or stomach. Focus only on the pelvic floor. Breathe normally. If you feel pain or pressure, stop or consult a professional.

What it is and what are the benefits:

Bridges strengthen glutes, hamstrings, lower back, and deep core muscles – all of which support the pelvis. They also help correct posture and reduce lower back discomfort.

How to do it:

Lie on your back with knees bent, feet flat on the floor, hip-width apart.

Engage your pelvic floor (as in a mild Kegel), then lift your hips off the floor to create a straight line from shoulders to knees.

Hold at the top for 2-3 seconds, then slowly lower back down.

Do 10-15 repetitions, 2-3 sets, a few times per week.

What it is and what are the benefits:

Squats are a powerful compound move. They activate the muscles around your pelvis, thighs, glutes, and core. Squats help improve pelvic stability, support bladder control, and overall strength.

How to do it:

Stand with feet slightly wider than hip-width, toes slightly pointing outward.

Keeping your chest upright, bend your knees and lower your hips as though sitting back, until your thighs are about parallel to the ground.

Press through your heels to stand back up.

Do 10-15 reps, 2-3 sets, depending on fitness level. Ensure knees do not track too far forward over toes.

What it is and what are the benefits:

This move helps activate deep core muscles (including transverse abdominis) and stabilizers around the pelvis. When your core and pelvis are stable, lower back pain often reduces, and movement is more efficient.

How to do it:

Sit upright on a chair or bench. Feet flat on the floor.

Breathe in, then as you exhale, pull your belly button toward your spine gently (without tilting your pelvis). Engage the pelvic floor at the same time. Hold for 5-10 seconds.

Relax gently. Repeat 10-15 times, 1-2 sets. Do 2-3 times a week.

What it is and what are the benefits:

Pelvic tilts help move the pelvis in controlled ways – posterior tilt, anterior tilt – and enhance flexibility, mobility, and strength of lower back and pelvic muscles. Good for posture and alleviating back strain.

How to do it:

Lie on your back with knees bent, feet flat.

Engage the pelvic floor lightly. Tilt pelvis backward (flatten small of back into floor), hold for 2-3 seconds. Then tilt forward (arching low back slightly), hold. That’s one cycle.

Do 10 repetitions. Over time, you may do more or add variation (standing or on hands and knees) as you get stronger.

Consistency is the key. Doing these exercises regularly (3-5 times per week) yields the best results. Additionally, correct technique matters. Focus on breathing, avoid straining, and keep correct posture. If exercises hurt or strain too much, reduce intensity or consult a physical therapist. Moreover, progress is a gradual path. Start with simpler moves (Kegels, seated bracing), then add more challenging ones (squats, tilts) as you build strength. What’s more? Building pelvic strength is part of full core work; it works best when combined with overall core, hip, and back strengthening and flexibility.