Get the best bladder tips
Get FREE water bottle with Supplement 12 Week Plan | Shop now
← Back
Written by
Kate Dyson
Kate is an award-winning content specialist who is passionate about women's health. Kate writes to empower women to understand their hormones, gynaecology and overall health.
Our editorial process
Glossary
For words you might want to know more
Pelvic Floor
This refers to a group of muscles that support the organs within the pelvis, including the bladder, uterus (or prostate in men), and rectum, and play a key role in functions such as bladder and bowel control, and in women, sexual function.
Alternative Exercises
These are unconventional physical activities outside the common routines like running, weightlifting, or standard gym workouts, such as belly dancing or horse riding, which can also contribute to improving health, strength, and overall fitness, including the health of the pelvic floor.
10 Fun Ways to Strengthen Your Pelvic Floor
When it comes to pelvic floor exercises, the first thing that might come to mind is Kegels, right? In fact, there are many activities that are perhaps a little more 'fun' and just as effective.
It's not often that we talk about alternative activities beyond Yoga - after all, who knew that belly dancing, horse riding or even laughing could help tackle those unexpected bladder leaks? Let's face it, taking control of your body should be an empowering and joy-filled journey, not a chore - so here's some brilliant activities that promise to boost your core and your pelvic floor!
1. Belly Dancing
Not only is belly dancing a captivating form of self-expression, it also engages your core and pelvic floor muscles, promoting their strength and flexibility. The swirling and swaying of your hips aren't just enticing - they're actually helping to keep those sneaky bladder leaks at bay.
Take a beginner's class, let loose and be amazed at how your body rhythmically syncs to the beats. Even if you've got two left feet, remember, it's all in the hips!
2. Horse Riding
Horse riding might seem a bit 'out there', but hear me out. The ebb and flow of horseback riding closely mimic the natural movements of our pelvic muscles. When riding, you're unconsciously using your pelvic floor muscles to stabilise your body, which can lead to significant improvements in muscle tone and control over time.
Remember, it's not about galloping off into the sunset. Even a gentle trot around a paddock can have fantastic benefits!
3. Hula Hooping
The vibrant, carefree world of hula hooping is not just for kids! Constantly engaging your core to keep the hoop in motion, it is an unconventional yet effective way to strengthen your pelvic floor muscles. So, dust off your old hula hoop, put on your favourite tunes, and get those hips moving!
↑ Water aerobics is an accessible exercise for your pelvic floor - and it's great fun without worrying about getting sweaty!
4. Aerial Yoga
How about adding a new perspective to your fitness routine, quite literally? With aerial yoga, gravity does part of the work for you, challenging your core and pelvic muscles in a new, dynamic way. The hammock supports your body as you float, twist, and stretch, offering a fun, low-impact workout that's gentle on the joints and great for the pelvic floor.
5. Laughter Yoga
Laughter truly is the best medicine! Laughter yoga combines laughter exercises with yogic breathing, offering a fantastic way to engage your diaphragm and core, and yes, your pelvic floor too! As a bonus, it's a wonderful mood booster. So gather your friends, let go, and laugh your worries (and leaks) away!
6. Tai Chi
This ancient martial art is a graceful, slow-paced exercise that works wonders for balance and core stability. Each controlled, fluid movement can help you connect more deeply with your pelvic floor, especially as we age. Plus, the meditative aspects of Tai Chi can be a boon for reducing stress, which is often a hidden factor in pelvic floor dysfunction.
Your pelvic floor is part of you, and its health matters - but so does enjoying yourself along the journey to strength and control. After all, who said exercise had to be all squats and grimaces? So get out there and explore these exciting, lesser-known activities that not only promote pelvic health but also add a dash of fun to your life. Your body (and bladder) will thank you!
7. Stand Up Paddleboarding (SUP)
Engaging your core and lower body for balance, Stand Up Paddleboarding (SUP) is a water sport that doubles as an exciting way to strengthen your pelvic floor. The tranquil beauty of the water provides a perfect backdrop for this low-impact workout that improves not just your muscle tone but also your peace of mind.
↑ SUP is a great, full body workout that really engages your core and pelvic floor - for you, and your family!
8. Zumba
Dancing is a liberating form of self-expression and, with Zumba, it's also a pelvic floor-friendly workout. The high-energy dance routines make for a dynamic and fun cardio session, with plenty of hip movements that give your pelvic floor muscles a great workout.
9. Pilates
Pilates is a low-impact exercise that targets your core strength, flexibility, and yes, your pelvic floor. The slow, controlled movements help to reinforce the mind-body connection, allowing for a deeper understanding of your pelvic floor. Plus, with Pilates, you can modify exercises to your comfort and skill level, making it accessible for everyone.
10. Water Aerobics
Water aerobics is a fantastic low-impact workout that allows you to take advantage of the natural resistance of water to build strength and endurance. In addition to providing an overall body workout, water aerobics, with its emphasis on core control and stability, is an excellent way to engage and strengthen your pelvic floor muscles.
Whether you're a fan of traditional exercises like Pilates and water aerobics or more off-the-wall activities like stand-up paddleboarding and Zumba, there's a pelvic floor exercise out there for you. Remember, the most important thing is to keep it fun and enjoyable – that's the key to maintaining a regular exercise routine and, in turn, a healthy and strong pelvic floor.