Any one of us could develop a weak pelvic floor, but do you know how to strengthen it? Despite it being a muscle, the pelvic floor tends to get forgotten about when it comes to strength training.  

Just like other women’s health issues (like menstruation, women’s pleasure, and menopause), it’s one of those taboo subjects people don’t talk about enough.  

Seeing as it could affect any one of us, it’s time to start talking. Keep reading to learn how to strengthen your pelvic floor for a better quality of life whether you’re pregnant, are a mother, are experiencing menopause, or none of the above.   

What is the pelvic floor?  

“The pelvic floor is a group of muscles, like a sling, that span the bottom of the pelvis. They support the pelvic organs, relax to allow the bowel and bladder to empty, and contribute to sexual function,” says Beth Davies, a health and fitness coach who specializes in pelvic health.  

“They also form part of the core system which also includes the deep abdominals, the diaphragm, and some of the small stabilizing muscles in the back. These muscles work together to provide support and stability and for everyday movement and exercise.”   

Who can be affected by a weak pelvic floor?  

“Anyone can be affected by a weak pelvic floor but it is most common in women post-birth and menopausal women,” says Natalie Dale, a postnatal exercise specialist with a focus on pelvic floor dysfunction.  

Many pregnant women and mothers experience the symptoms of a weak pelvic floor and seek help for it, but you can strengthen your pelvic floor at any time of your life, including when you’re pregnant as a preventative measure for the future.  

What are the symptoms of a weak pelvic floor?   

“Symptoms can include incontinence, bladder, and bowel, leaking during exercises or high-impact movements, a sense of heaviness or dragging in the vagina, lower backache, discomfort or lack of sensation during sex, and the inability to control wind,” says Dale.  

Why is training your pelvic floor important?   

“It's important because our pelvic floor holds up and supports our pelvic organs (bladder, bowel, and uterus). It helps us go to the toilet and it allows us to enjoy a healthy sex life with strong orgasms. It also allows us to give birth,” says Dale.  

Is it safe to do pelvic floor and core exercises while pregnant?  

“It depends on the exercise and the individual! Some exercises may feel fine throughout pregnancy whilst others may put too much load, particularly on the abdominal wall e.g. planks, crunches, sit-ups, and some advanced yoga moves,” says Davies.  

“Pelvic floor exercises may be useful during pregnancy but seek expert advice if there is evidence of a hypertonic pelvic floor (pelvic floor muscles which are too tight). It's also important to encourage women to practice relaxation of the pelvic floor during each pelvic floor exercise and during pregnancy, in preparation for birth and to ensure a balance of strength and the ability to relax.”  

Can pelvic floor dysfunction happen suddenly?   

“Yes, especially after a traumatic or difficult birth. This could include tearing or the use of instruments (forceps) or a prolonged pushing stage,” says Dale.  

What pelvic floor exercises can I do to strengthen my pelvic floor?  

“You can do traditional pelvic floor exercises, known as Kegels. You can also do Pilates which has a strong focus on the pelvic floor. Hypopressives are a relatively unknown form of exercise but have incredible benefits for the pelvic floor,” says Dale.  

Davies recommends focusing on three areas: strength, coordination, and relaxation.  

Strength  

“Pelvic floor exercises or Kegels were developed by an American gynecologist to help women to stop leaking urine. They are traditionally prescribed as a quick squeeze and lift and/or longer holds to train the 2 different types of muscle fibers that make up the pelvic floor.  

“Like any strength training program, progress isn’t immediate but 6-12 weeks of consistent training generally provides good results,” adds Davies.  

“Ideally you want to incorporate pelvic floor exercises into your everyday routine. You can perform them whilst you are brushing your teeth or making a coffee, or in traditional exercise classes you might be asked to engage your pelvic floor.”  

Co-ordination  

“Sometimes pelvic floor issues can be due to a lack of coordination of the pelvic floor muscles. Coordination can be affected by pregnancy and birth, changes in posture, stress, surgery, or injury.  

“Restoring coordination can be done through breathing techniques, more conscious incorporation of the pelvic floor in exercise and everyday activities.”  

Relaxation  

“There is a tendency to only focus on strengthening or contracting the pelvic floor. However, a healthy and well-functioning pelvic floor also needs to be able to relax. Leaking, pelvic pain and prolapse symptoms may be due to pelvic floor muscles that are too tight or too short (or you may have heard the term hypertonic).  

“Deep breathing that focuses on down training the nervous system. Stress management strategies or stretches and yoga poses that contribute to a lengthening of the pelvic floor muscles (as well as surrounding muscles in the thighs, bum, and back) can be useful in reducing tension or tightness in the muscles.”  

Why should all women be training their pelvic floor? If so, when should we start training our pelvic floor?    

“Ideally girls would be taught about their pelvic floor at school. Lessons such as learning how to protect your pelvic floor would be a great start. This includes things such as avoiding constipation (it places a lot of strain on your pelvic floor),” says Dale.  

“Avoiding breath-holding when heavy lifting or exercising (this places a lot of downwards pressure on the pelvic floor). Avoid intra-abdominal pressure by sucking or holding our tummies in (something a lot of women do from a young age to try and achieve a flat stomach).  

“All women should train and protect your pelvic floor as it is not just for birth. It supports everyday functions such as going to the toilet,” says Dale.  

Davies adds, “We should consider training our pelvic floor as another strand to self-care and healthy habits. Like any other muscle, you want to keep it strong and working well so regular training is key!”