Tightening the pelvic floor quickly involves consistent, focused exercises & healthy habits that support muscle control. While there’s no “overnight fix,” you can begin noticing improvements in a matter of weeks with the right techniques.

Start with Kegels – The Right Way

Kegels are the most effective exercise for pelvic floor strength. To do them correctly…

• Identify the right muscles by stopping your urine midstream (only as a test).

• Contract & lift the pelvic muscles for 3-5 seconds, then release for the same length of time.

• Perform 3 sets of 10 reps daily.

Consistency is key, results typically appear in 4 to 6 weeks with regular practice.

Add Quick Flicks

Quick flicks are short, fast contractions of the pelvic floor. These help build endurance & speed. Try doing 10 quick contractions in a row, several times a day.

Practice Good Posture

Sitting & standing with your spine aligned helps the pelvic muscles stay engaged & functional. Avoid slouching, which weakens the core & pelvic floor over time.

Stay Active

Low-impact activities like walking, swimming, or yoga help improve circulation & core stability, which in turn support pelvic health.

Avoid Heavy Lifting or Straining

Straining during bowel movements or lifting without engaging your core can weaken the pelvic floor. Learn to exhale during exertion & activate your core muscles properly.

Need expert help?

At Physical Therapy by Phoenix in Springfield, MO, our trained therapists guide you through personalized pelvic floor strengthening plans. We’ll help you get results safely & efficiently.

Location – 1839 E. Independence, Ste R, Springfield, MO 65804
Phone – (417) 708-5174
Website – ptphoenixspringfield.com