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 Health and Longevity: What Your Symptoms Are Trying to Tell You
In this episode of Life Without Leaks, we sit down with Dr. Mia Duncan, a dual board-certified urologist and urogynecologist, to explore the connection between bladder health and longevity.
Dr. Duncan explains why incontinence is often just the “tip of the iceberg,” and how early bladder symptoms can signal broader health issues. From root-cause diagnosis and bladder diaries to sleep disruption, UTIs, and prevention strategies, this conversation offers practical insights to help listeners take control of their health, now and for the long term.
To learn more about Dr. Duncan and Columbus Urogynecology, visit here.
Bowel Incontinence After Cancer: A Patient’s Story
In this episode of Life Without Leaks, retired schoolteacher Judy opens up about the often-unspoken side effects of cancer treatment and the resilience required to keep moving forward.
Bowel Urgency Explained: What It Means And What To Do About It
In this episode of Life Without Leaks, Dr. Ryan O’Leary explains the common coauses of bowel urgency, how effective today’s treatments are and what you can do on your own and with a physician’s help to address that ‘gotta go now’ feeling.
Bladder Health and Longevity: What Your Symptoms Are Trying to Tell You
In this episode of Life Without Leaks, we sit down with Dr. Mia Duncan, a dual board-certified urologist and urogynecologist, to explore the connection between bladder health and longevity.
Dr. Duncan explains why incontinence is often just the “tip of the iceberg,” and how early bladder symptoms can signal broader health issues. From root-cause diagnosis and bladder diaries to sleep disruption, UTIs, and prevention strategies, this conversation offers practical insights to help listeners take control of their health, now and for the long term.
To learn more about Dr. Duncan and Columbus Urogynecology, visit here.
