Pelvic Floor Elevator
The pelvic floor elevator is a staged version of the Kegel: you lift the pelvic floor in small steps, like a lift going up floor by floor, then let it come back down step by step until it is fully released. It practises finer control of the lift and a slow, complete letting go.
Also called: Elevator Kegel, Pelvic Floor Hold, Graduated Kegel, Elevator Exercise · Equipment: bodyweight · Pattern: isolation
Step by step
- Get comfortable lying on your side, sitting upright or standing, with your tummy, seat and thighs soft.
- Breathe in and let the pelvic floor soften fully. This is the ground floor.
- As you breathe out, squeeze and lift the pelvic floor a little, up to the first floor. Keep breathing.
- Lift a little more to the second floor, then a little more to the third, pausing briefly and breathing at each level.
- Stay at the third floor for a breath or two, for as long as the lift stays clear.
- Let the pelvic floor come back down one floor at a time, pausing briefly at each level.
- Finish at the ground floor, fully let go, and rest for a few breaths before the next one.
- Lift floor by floor, a little more each time
- Breathe out to lift, and keep breathing at every floor
- Come down one floor at a time, all the way to fully let go
- The smooth way down is the skill
- Keep your tummy, seat and thighs soft
- If anything feels uncomfortable, your healthcare provider is the right call
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Pelvic floor (levator ani): pubococcygeus / puborectalis / iliococcygeus | Prime mover | C |
| Transverse abdominis | Dynamic stabiliser | C |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Jumping straight to the top
Fix: Take small steps and pause briefly at each floor on the way up.
Dropping straight down
Fix: Come down one floor at a time, pausing briefly at each level.
Bearing down to reach a higher floor
Fix: Lift up and in on the out-breath, with no pushing down.
Holding the breath at the top
Fix: Keep breathing gently at every floor, including the top.
Finishing partly held
Fix: Finish at the ground floor, fully let go, before you rest.
What the research says
Rehab & prehab · first choiceGeneral fitnessEndurance
- Staged lifts — A common approach uses three levels up and the same three back down, with a short rest between each full elevator.
- Quality over count — Guidance places more weight on smooth, distinct steps and a complete release than on the number of repetitions.
- Progression — The elevator is usually introduced once a basic Kegel feels clear. There is no direct research on the staged version itself.
- Individual plans — Published guidance suggests seeking professional guidance (for example a pelvic health physiotherapist) for an individual plan.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the pelvic floor elevator in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.