4 Yoga Movements to Strengthen the Core and Pelvic Floor

Yoga is a star to build flexibility and strength, and that includes the muscles in the pelvic floor. “The postures that touch the pelvic floor and surrounding muscles can help these muscles better support the organs in the pelvic area, and including the bladder,” explains Kristin McGee, a yoga teacher in Peloton.

And that may mean a lower risk of embarrassing symptoms such as leaks. Research has shown that women who participate in a pelvic strengthening yoga program experienced a 70 percent decrease in symptoms of stress incontinence.

Try these four poses to strengthen the pelvic floor muscles (and many other muscles too!).


Lie on your behind with your feet apart at hip level, facing forward, arms at your sides and palms down. Bend your knees. Inhale, then lift your hips while exhaling and press your feet. Keep your thighs and feet parallel.

You can push a yoga block between your legs to activate the adductors (thighs) that also support the floor and the pelvic core. Repeat 3-5 times.


Lie on your hands and knees with your hands under your shoulders and your knees under your hips. Breathe in and lift your chest, head, and “sitting/sitting bones” so that the middle part of your back immerse like a hammock. Concentrate on relaxing the pelvic area.

As you exhale, turn your back and lift your abs. Feel the pelvic floor muscles lift as you hold your chest to your chin and circle your back like a cat. Repeat the cow/cat sequence 8-10 times.

Goddess Squats

Stand up with your feet slightly larger than the fingers that separate from your waist. Bend your knees so that they go a little through your ankles. (Make sure they don’t occur). Include the outer hips, buttocks, and inner thighs that support and support the abdominal and pelvic floor muscles.

Breathe in, hold for 5-8 counts, and concentrate on lifting the pelvic floor muscles as you breathe out. Return to a stand for the position and repeat the squat 2-3 times.

Mountain Pose

Stand in front of the carpet with your feet together and press the four edges of each foot on the floor. Lift and extend the toes and then lower them again. Tense your thighs so you can feel the front and back of the thighs and the inner part of the thighs that lead to the elevation of the pelvic floor. Imagine raising the crown of your head to the sky. Inhale and relax your pelvic area. Then, when you exhale, reach the pelvic floor and feel the buoyancy.

With this simple but effective poses, you can strengthen your pelvic floor and core and reduce incontinence. You can also use a pair of Depend Fit-Flex underwear for additional protection.

Do you want more ideas? Try these beginners friendly yoga moves.

Also Read: 12 Tips for Using Blush Perfectly Every Time