Train Your Pelvic Floor Anywhere: The 3 Positions That Build Real Strength
Train your pelvic floor the way you live.
Laughing at a movie. Stuck in traffic. Standing in line for a restroom.
Your pelvic floor is working behind the scenes in more moments than you realize. It kicks in when you need to hold in urine, stop a leak mid-laugh, or feel connected during intimacy.
But for it to work when it matters, it needs to be trained in the same positions you live in.
Let’s break down exactly how to do that.
🛌 Level 1: Lying Down — Where Gravity Works With You
Lying flat reduces pressure on your pelvic floor, making it the easiest position to find and engage these muscles.
Start here if you're:
Postpartum and recovering
In your third trimester
New to pelvic floor work
Using exercise to reconnect intimately
Try this:
Lay on your back with knees bent. Slowly squeeze and lift your pelvic floor muscles, then fully release. Breathe deeply and repeat.
Pro tip: Use a wedge pillow for support if lying flat is uncomfortable.
🪑 Level 2: Sitting — Train While You Work, Drive, or Nurse
Sitting is how many of us spend most of our day—and it's a perfect time to build strength. Here, gravity starts to challenge your muscles a bit more.
Try this:
Sit tall in a chair with both feet flat on the floor. Inhale to relax, then exhale as you lift and hold your pelvic floor. Imagine lifting from the inside.
Perfect for:
Doing kegels on your commute
Desk or laptop time
Feeding your baby
Practicing subtle control in real life
🧍♀️ Level 3: Standing — The Ultimate Test of Control
When you’re upright, your pelvic floor has to work hardest. This is where real-life muscle control pays off—whether you’re dancing, waiting in line, or sneezing in public.
Try this:
While brushing your teeth or washing dishes, stand tall and gently engage your pelvic floor. Hold for a few seconds, then fully release.
The goal: subtle strength, not a full-body brace.
✨ Why It Matters
Your pelvic floor doesn’t just work during workouts—it shows up in everyday moments. Train it in different positions and you’ll feel stronger, more confident, and more in control.
Life doesn’t happen in one position. Neither should your pelvic floor training.
🎧 Want Expert Help?
The Solution: Expect Pelvic Floor Rescue
Designed by a pelvic floor PT + urogynecologist
Fully audio-based
Train anywhere—in under 30 seconds
