top of page

Your Pelvic Floor Needs TLC Everyday

Writer's picture: KirstenKirsten

Your pelvic floor is a crucial part of your body that often goes unnoticed, until something goes wrong. Whether it’s unexpected leaks when you sneeze or laugh, no control with urgency and needing to pee, a feeling of heaviness, or changes in intimacy, a weak pelvic floor can impact daily life in ways you might not expect. The good news? It’s never too late to strengthen it and you are never too old.


Woman working out her pelvic floor

What Is Your Pelvic Floor?

The pelvic floor is a group of muscles, ligaments, and connective tissues that form a hammock-like structure at the base of your pelvis. These muscles support your bladder, bowel, and uterus (if you have one). Think of it as the foundation that holds everything in place.


A strong pelvic floor helps with bladder and bowel control, core stability, and sexual function. When these muscles weaken, problems like urinary incontinence, prolapse, and discomfort during sex can arise.


How to Feel Your Pelvic Floor

Many women struggle to identify their pelvic floor muscles, but finding them is easier than you think. Here’s how:

The Urine Stop Test: The next time you urinate, try stopping mid-flow. The muscles you engage are your pelvic floor muscles. (This is just for identification don’t make it a habit!)

Squeeze and Lift: Imagine you’re trying to stop passing wind in a public place. The small lift and squeeze you feel are your pelvic floor muscles activating.


Why Your Pelvic Floor Matters

A strong pelvic floor does more than just prevent leaks. It plays a key role in:

  1. Bladder & Bowel Control – Prevents incontinence and improves urgency issues.

  2. Core Strength & Stability – Works with your deep abdominal muscles to support posture and movement.

  3. Sexual Function – Enhances sensation and orgasmic response.

  4. Pelvic Organ Support – Helps prevent prolapse, where organs shift downward due to weak support.

  5. Menopause & Beyond – As estrogen levels decline, these muscles naturally weaken, making pelvic floor exercises even more essential.


What Happens If Your Pelvic Floor Is Weak?

If your pelvic floor isn’t working properly, you may experience:

  • Leaking urine when you laugh, cough, or sneeze (stress incontinence)

  • A heavy or dragging sensation in your vagina (prolapse)

  • Pain or discomfort during sex

  • Increased urgency to pee or difficulty fully emptying your bladder

  • Lower back or pelvic pain


How to Strengthen Your Pelvic Floor

Pelvic floor exercises (often called Kegels) are the best way to improve muscle strength. Here’s a simple routine, and just so you don't feel alone I am literally doing mine while I write this:

  • Find Your Muscles – Use the identification techniques mentioned earlier.

  • Slow Contractions – Squeeze your pelvic floor muscles, hold for 5-10 seconds, then slowly release. Repeat 10 times.

  • Fast Pulses – Quickly contract and release the muscles 10 times.

  • Breathe & Relax – Avoid tensing your stomach or thighs—focus only on the pelvic muscles.

  • Repeat Daily – Aim for three sets per day to see improvements.


How Often Should You Exercise Your Pelvic Floor?

Like any muscle, your pelvic floor needs regular training. Ideally, you should do pelvic floor exercises daily; morning, afternoon, and evening, to build strength and control. Consistency is key, and most women notice improvements within four to six weeks. Even after symptoms improve, it’s important to continue the exercises three to four times per week to maintain strength and prevent issues from returning.


When to Seek Professional Help

If you’re struggling with persistent symptoms like leakage, prolapse, or pain, a pelvic health physiotherapist can assess your muscles and create a tailored plan. At Womankind, we offer menopause wellness consultations, where we can discuss how menopause impacts your pelvic health and provide tailored strategies to support you. Book a session today to take control of your pelvic floor health!



The Menopause Journal

bottom of page