A Few Minutes A Day Can Make a Big Difference

Hi friends! When people hear “pelvic floor exercises,” many imagine long, complicated routines. But the truth is, improving your pelvic floor health doesn’t have to take a lot of time—what matters most is consistency.

Your pelvic floor muscles sit like a hammock at the base of your pelvis, supporting your bladder, uterus or prostate, and rectum. These muscles play a crucial role in bladder control, bowel function, core stability, and even sexual health.

You don’t need to spend hours a day doing pelvic floor exercises. In fact, most people can benefit from just 3 to 5 minutes a day of focused pelvic floor work. What makes the difference is doing it regularly—not perfectly, but consistently.

Why Consistency Matters More Than Duration

Muscles respond best to frequent, steady activation. Think of brushing your teeth: doing it every day for two minutes keeps your teeth healthy, but brushing for an hour once a week won’t do the same. The pelvic floor muscles are no different. Even a short daily practice trains your brain and body to keep these muscles strong and responsive over time.

Tips for Building a Simple Routine

• Link it to a habit: Do your exercises right after brushing your teeth, feeding the dog, or starting the coffee maker.

• Start small: Even one set a day is better than none. You can build up over time.

• Use reminders: Try setting a recurring alarm or sticky note in the bathroom.
  

When Will I See Results?

With consistent practice, many people begin noticing changes within 3 to 6 weeks. Improvements might include better bladder control, less urgency, reduced pelvic heaviness, or greater core support.

What Exercise Is Best?

While you’ve probably heard of Kegels (exercises to activate the pelvic floor muscles), there are so many other exercises that are beneficial.  If you are having any pelvic pain, it is best to avoid Kegel exercises as these may make your symptoms worse.  Seeing a pelvic floor physical or occupational therapist will help you to find the right exercises for your individual circumstances.  Watch our YouTube playlist the “Pelvic Floor Starter Kit” for exercise ideas.

Don’t let time hold you back. Just a few focused minutes each day can lead to meaningful changes. Pelvic floor muscle training isn’t about doing more—it’s about showing up regularly. Your body and your life will thank you.  Get back to doing everything you love without leaks, pressure, pain, or heaviness!

To learn more about your pelvic floor muscles, check out these great resources:

• Find a pelvic floor therapist near you at www.mypfm.com/find-a-pt

• Check out our YouTube channel

• Learn more about your pelvic floor on our InstagramSupport your pelvic floor muscles with the myPelvic Bra

• Visit our Amazon store for our favorite pelvic health products

• Sign up for our email newsletter

For providers, check out myPFM Academy to learn more so you can better help your clients. With two membership options, you have access to courses, a growing library of patient handouts, hundreds of custom sharable images and infographics, and multilingual resources.

Written by Emily Reul, PT, DPT