How to Strengthen Your Pelvic Floor
How to Strengthen Your Pelvic Floor
When we think about fitness, we often focus on our core, legs, or arms. However, one group of muscles that doesn’t always get the attention it deserves is the pelvic floor. These muscles play a crucial role in bladder and bowel control, support of the pelvic organs, and even sexual function. The good news? Just like any other muscle in the body, your pelvic floor can be strengthened with the right exercises and habits.
What Is the Pelvic Floor?
The pelvic floor is a group of muscles and connective tissues that sit at the base of your pelvis. They run from your pubic bone to your tailbone like a hammock and support your bladder, bowel, and (for women) uterus. When they’re strong, they help prevent leakage, support posture, and keep everything working smoothly. When they’re weak, you may notice symptoms such as urinary leakage, a heavy sensation in the pelvis, or difficulty controlling wind or bowel movements.
Signs You May Benefit from Pelvic Floor Strengthening
Leaking urine when coughing, sneezing, or exercising
Needing to rush to the toilet and sometimes not making it in time
A feeling of heaviness or bulging in the vagina or rectum
Difficulty controlling wind or faeces
If any of these sound familiar, pelvic floor strengthening could help.
How to Strengthen the Pelvic Floor
1. Find the Right Muscles
The first step is learning how to correctly activate your pelvic floor. Imagine stopping the flow of urine midstream—you can even try this once on the toilet to identify the correct muscles. You should feel an inward squeeze and an upward lift. For men, it may feel like tightening around the back passage and lifting the penis slightly upward.
2. Build Strength, Endurance, and Coordination
Slow holds: Gently squeeze and lift your pelvic floor, holding for 10–20 seconds. Fully release. Repeat three times.
Quick squeezes: Contract for 2 seconds and release for 2 seconds. Repeat 10 times.
Repeat these exercises 2–3 times per day.
3. Focus on Technique
Avoid holding your breath—breathe normally.
Don’t clench your buttocks, thighs, or stomach. The movement should be internal.
Make sure you fully relax between squeezes.
4. Build Strength Gradually
Just like lifting weights, your pelvic floor will get stronger over time. Start with what you can manage and gradually increase how long and how often you hold the contractions. Vaginal weights and vaginal cones can be useful options to progress pelvic floor strength and endurance.
5. Integrate Into Daily Life
Once you’ve mastered activating your pelvic floor, use it during daily activities—such as before coughing, sneezing, or lifting something heavy. This can help reduce pressure on the pelvic floor and pelvic organs and may decrease urinary leakage during these activities.
Other Tips for a Healthy Pelvic Floor
Maintain good bladder habits: Avoid going to the toilet “just in case” too often.
Manage constipation: Straining places increased pressure on the pelvic floor.
Seek professional guidance: A pelvic health physiotherapist can assess your technique and create a personalised plan.
Final Thoughts
Your pelvic floor is just as important as any other muscle group. With regular, correct exercises, you can strengthen and protect it—reducing leakage, improving core stability, and enhancing overall wellbeing.
If you’re unsure whether you’re doing the exercises correctly, or if you have ongoing symptoms, consider booking an appointment with a pelvic health physiotherapist for tailored support.
Whether you’re dealing with leakage, pain, or pelvic floor weakness, support is available.
Book in with Emma, our Women’s and Men’s Health Physiotherapist, and get expert, tailored care to help you move and live with confidence. Simply click her name below.