Strengthening your pelvic floor can start showing improvements in as little as a few weeks with the right approach.

How to Tighten Pelvic Floor Muscles Quickly

Step one – Identify Your Pelvic Floor Muscles

Before jumping into exercises, you need to locate the correct muscles. A simple way to find them is by trying to stop the flow of urine midstream (only as a one-time test, not regularly). The muscles you engage are your pelvic floor.

Once you’ve identified them, avoid using your glutes or inner thighs; only the deep pelvic muscles should be working.

Step two – Start with Basic Kegels

Kegels are the foundation of pelvic floor strengthening. Here’s a safe, fast-start routine…

• Slow Kegels – Tighten the pelvic floor and hold for 5 seconds. Then relax for 5 seconds. Repeat 10 times.
• Quick Flicks – Contract and release quickly. Do 10 reps.
• Daily Routine – Aim for 3 sets per day.

You can perform these while lying down, sitting, or standing, just make sure you’re using proper form.

Step three – Use Breathing for Faster Results

Breathing & the pelvic floor work together. Inhale deeply to relax your core & pelvic muscles, then exhale as you contract. Coordinating breath with movement improves muscle control & speeds up progress.

Step four – Add Resistance (When Ready)

Once you’ve mastered basic Kegels, you can advance your progress by adding resistance through…

• Kegel weights or vaginal cones
• Biofeedback devices like Elvie or Perifit
• Guided support from a pelvic floor physical therapist

These tools provide challenge & feedback to help you build strength more quickly & accurately.

Step five – Avoid Common Mistakes

If you’re trying to tighten your pelvic floor fast, be careful not to…

• Overtrain (rest is key for muscle growth)
• Hold your breath
• Use incorrect muscles (e.g., glutes or abs)
• Skip relaxation, tight muscles also need to release properly

Work With a Pelvic Health Specialist

Every body is different. Some people have weak muscles, while others have tight, overactive pelvic floors that actually need to relax first. That’s why seeing a pelvic floor physical therapist is the fastest, safest way to get personalized results.

Pelvic Floor Therapy in Springfield, MO

At Physical Therapy by Phoenix, we offer expert evaluations & tailored plans to help you strengthen your pelvic floor the right way. Regardless if you’re postpartum, managing incontinence, or just want better core stability, we’re here to support you.

Clinic Address – 1839 E. Independence, Ste R, Springfield, MO 65804
Phone – (417) 708-5174