Gentle Pelvic Floor Exercises in Bed (No Kegels) | 2025

Kegels are commonly recommended for pelvic floor health, but they’re not the right solution for everyone. While they help strengthen weak pelvic muscles, some people have the opposite problem—muscles that are already too tight. In these cases, repeatedly contracting the pelvic floor can make tension, discomfort, and even pain worse instead of better.

Instead of focusing solely on Kegels, a more balanced approach includes gentle, full-body movements that naturally support the pelvic floor. These exercises promote strength, flexibility, and relaxation without causing overuse or unnecessary tension. If you’ve been doing Kegels without success—or suspect tight pelvic muscles—switching to a more fluid and mindful routine can make all the difference. Here is more:

Lateral Breathing for Pelvic Relaxation

Lateral breathing is one of the most effective ways to support your pelvic floor naturally. When you breathe properly—expanding your ribcage outward rather than pushing your belly forward—the pelvic floor gently moves with your breath, improving circulation and relaxation while reducing unnecessary intra-abdominal pressure.

How to Do It:

1. Lie on your back with your knees bent and feet resting on the bed.

2. Place both hands on your lower ribs. Avoid placing your hand on your belly to prevent excessive abdominal expansion.

3. Inhale deeply through your nose, expanding your ribs outward and sideways. Focus on feeling the breath move into your sides and back rather than pushing the belly up.

4. Exhale slowly through your mouth, allowing your ribs to return to their neutral position. Imagine your pelvic floor gently lifting with each exhale.

5. Continue for 5–10 deep breaths, fully relaxing your pelvic muscles with each exhale.

Watch & follow-along here:

This practice soothes tight pelvic muscles, enhances core stability, and reduces stress, making it an essential relaxation technique for pelvic floor health.

Pelvic Tilts for Core and Pelvic Support

Pelvic tilts are an excellent way to activate deep core muscles without straining the pelvic floor. They also help improve spinal alignment, reducing lower back discomfort while supporting bladder control.

How to Do It:

1. Lie on your back with your knees bent and feet flat on the bed.

2. Tighten your lower belly slightly and gently tilt your pelvis backward, pressing your lower back into the mattress.

3. Hold for a second, then tilt your pelvis forward, creating a small arch in your lower back.

4. Continue this slow rocking movement for 10–15 repetitions.

This motion engages your deep core muscles while keeping your pelvic floor relaxed and supported.

Here is more from Dr. Bri - one of our teachers and a wonderful resource for pelvic floor exercises:

Yin Yoga for Pelvic Floor Relaxation

Yin yoga is a deeply restorative practice that focuses on fascia release, circulation, and relaxation—all essential for pelvic floor health. By holding postures for extended periods and combining them with lateral breathing, we allow the fascia, muscles, and nerves in the pelvic region to decompress and release tension.

Step-by-Step Guide to Yin Yoga for Pelvic Floor Release

Step 1: Set Up a Supportive Position

1. Gather your props: Use a bolster or a few pillows to create gentle elevation under your hips.

2. Lie on your back with your knees bent and feet resting on the bed.

3. Adjust the bolster or pillows so that they support the back of your pelvis, not your lower back. This position helps shift your pelvic organs upward, reducing pressure on the pelvic floor.

Step 2: Practice Lateral Breathing

1. Place both hands on your lower ribs to guide your breath.

2. Inhale deeply through your nose, expanding your ribcage outward instead of pushing your belly up.

3. Exhale slowly through your mouth, allowing your ribs to return to their neutral position.

4. Continue for 5–10 breaths, softening your pelvic floor with each exhale.

Step 3: Reclined Butterfly Pose (Supta Baddha Konasana)

1. Bring the soles of your feet together, allowing your knees to gently fall apart.

2. Place a pillow or blocks under your knees if you feel too much stretch.

3. Rest your hands on your thighs or lower abdomen and focus on slow, deep breathing.

4. Stay for 3–5 minutes, allowing gravity to gently open the hips and relax the fascia.

Step 4: Supported Legs-Up-the-Wall (Viparita Karani Variation)

1. Stretch your legs toward the ceiling or rest them against a wall.

2. Place your hands on your inner thighs for gentle support, keeping your legs relaxed.

3. Breathe deeply and let your body sink into the support beneath you.

4. Stay in the pose for 3 minutes, feeling increased circulation in the pelvis.

Step 5: Reclined Twist for Fascia Release

1. Bend your right knee and gently drop it to the left side of your body.

2. Extend your right arm to the side to create a gentle spinal twist.

3. Breathe deeply into your ribs, allowing your side body and pelvis to relax.

4. Stay for 2–3 minutes on each side.

Step 6: Restorative Final Pose (Shavasana with Knee Support)

1. Place a bolster or pillows under your knees for lower back and pelvic support.

2. Rest your arms by your sides, palms facing up.

3. Breathe deeply into your ribs and let your entire body relax.

4. Stay in this position for 5 minutes or longer.

Here is a 1-hour class to follow-along to while in bed. Set up your laptop/phone in a comfortable position on your bed, click play and follow along:

For the best results, consistency is key. Performing these exercises before bed helps release tension, improve circulation, and support overall pelvic health.

Best Times to Practice

• Right before sleeping: Doing these movements in bed encourages relaxation and prepares your body for rest.

• Upon waking: Morning sessions help stimulate circulation and gently activate core muscles for the day ahead.

Build a Consistent Routine

• Start with lateral breathing to relax and engage the pelvic floor.

• Use yin yoga inspired holds to stretch, relax and expand

• Stay hydrated and practice mindful posture throughout the day to support pelvic function.

By incorporating these exercises into your bedtime routine, you gently support your pelvic health without unnecessary strain—allowing for both strength and relaxation in perfect balance.

You don’t have to rely on Kegels to strengthen your pelvic floor! By incorporating gentle movements as described above, you can build core stability and improve bladder control—all from the comfort of your bed. Start with just a few minutes a day, listen to your body, and see how these exercises can make a difference. Give them a try tonight and take the first step towards better pelvic health!