What Workouts Support Vaginal Health

(Yes, That’s a Real Thing)

From postpartum healing to better sex, your pelvic floor deserves a workout plan too.

Let’s stop pretending your vagina isn’t part of your fitness journey.

Whether you just had a baby, you’re dealing with unexpected bladder leaks, or you just want to turn things up in the bedroom-
your pelvic floor muscles matter.

These muscles support your uterus, bladder, and bowels. And when they’re weak?

👎🏾 You might leak a little during a sneeze or workout
👎🏾 You may struggle to fully heal postpartum
👎🏾 And yes, your sex life can take a hit

But with the right workouts, you can rebuild, strengthen, and level up. Let’s get into it.

1. Kegels — But Not Just Kegels

Kegels are the classic go-to, but they're not the only option.
To do one: contract your pelvic floor like you're stopping your pee mid-stream, hold for 5 seconds, release. Repeat.

✅ Helps with bladder control
✅ Improves blood flow and sensation
✅ Builds the foundation for postpartum healing

Pro tip: Do them lying down at first, then try standing or sitting once you get stronger.

2. Glute Bridges (But Make It Intentional)

These aren’t just for your booty. When done right, they fire up your pelvic floor too.

How to:

  • Lay on your back, knees bent
  • As you lift your hips, engage your core + pelvic floor
  • Hold at the top, then slowly lower

Do 3 sets of 10. Bonus: you’re also toning your butt 🍑

3. Deep Squats (With Breath Work)

Regular squats = strength.
Deep squats with breathing = pelvic floor mobility + control.

As you lower into your squat:

  • Inhale fully and let your pelvic floor relax
    As you rise:
  • Exhale and gently lift your pelvic floor

It’s not about clenching hard. It’s about coordination.

4. Dead Bugs or Bird Dogs

Core + pelvic floor? Say less.

These movements teach your body to work as a unit. Focus on breathing and core engagement, and your pelvic floor will follow.

5. Pilates & Yoga

Both are amazing for rebuilding core strength, increasing blood flow to your pelvic area, and reducing stress (which also affects your hormones and vaginal health).

Look for classes that include:
✨ Transverse abdominis activation
✨ Hip openers
✨ Breath-based core work

Who Needs These? (Spoiler - Almost All of Us )

  • New moms needing pelvic floor repair
  • Women with incontinence or bladder leakage
  • Anyone recovering from childbirth, surgery, or trauma
  • Women who want better orgasms and sensation
  • Aging bodies who want to maintain control, function, and pleasure

This isn’t just about tightness—it’s about balance, strength, and connection.

Stay Fresh On A Daily

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Nookie Tip: Pair Movement with Clean Products

Sweating? Just finished a core circuit or yoga sesh? Don’t let the moment ruin your pH.

Nookie Cleanser is perfect for post-workout refreshes. And if you’re supporting your body from the inside, add Nookie Fruit to your daily routine to promote balance and vaginal vitality.

Nookie Cleanser
$37.00
$0.00
$37.00
Nookie Fruit
$52.00
$52.00
Nookie Cleanser
Nookie Cleanser
$37.00
$0.00
$37.00
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Nookie Fruit
Nookie Fruit
$52.00
$52.00
Add to cart

Start your pelvic floor fitness journey today.

Your body will feel stronger. Your confidence will rise. And your sex life? Let’s just say, you’ll thank us later.

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Nookie Cleanser FAQs

What's the 411 on the Nookie Cleanser?

Don't see your question below? Email us at info@thepinknookie.com!

Q: Is Nookie Cleanser safe for daily use?

A: Yes! Nookie Cleanser is formulated for daily external use. It’s gentle, pH-balanced, and made with natural ingredients designed to support your vaginal wellness without irritation.
Q: Can I use Nookie Cleanser inside my vagina?

A: Nope—and we wouldn’t want you to! Nookie Cleanser is for external use only. Your vagina is self-cleaning, and this cleanser is here to support the outside—keeping you fresh, clean, and confident.
Q: What’s the difference between the Regular and Sensitive formula?

A: The Regular formula has a refreshing peppermint tingle that many Nookie Baes love. The Sensitive version skips the mint but keeps all the cleansing power—perfect if you're prone to irritation or just prefer a gentler feel.
Q: Is foam safe for feminine care?

A: Yes! Our foam is sulfate-free and powered by plant-based ingredients like castile soap and apple cider vinegar. It’s lightweight, effective, and won’t strip your skin or disrupt your natural balance.
Q: Is it safe to use during pregnancy or breastfeeding?

A: Yes, both formulas are pregnancy-safe. If you’re extra sensitive, we recommend starting with the Sensitive version. And as always, consult your OB-GYN if you have specific concerns.
Q: Can I use it after shaving or waxing?

A: Absolutely. Nookie Cleanser helps soothe and calm the skin after hair removal. If you’re feeling extra tender, the Sensitive formula is your best bet.
Q: Will this help with odor or discharge?

A: Nookie Cleanser helps maintain a healthy pH and gently clears away bacteria and buildup, which can contribute to odor or irritation. For more persistent issues, pair it with our Nookie Defense or Balancer.

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from 2577 reviews
Don't sleep on the yellow

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Nookie On-the-Go Travel Bag
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Pink Nookie Phone Case
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Mini Honey Body Wash
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Pink Nookie Face Towel
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Double Coverage Moisturizer
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Nookie Scrub
Nookie Scrub
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