Pelvic floor health is one of those topics that doesn’t always get the spotlight it deserves.

But here’s the thing: your pelvic floor plays a huge role in your overall health, especially when it comes to continence (aka keeping leaks at bay). 

So, let’s break it down, talk about why it’s important, and dive into some simple exercises you can do to keep your pelvic floor happy and healthy.

What Is the Pelvic Floor Anyway?

Picture this: your pelvic floor is like a hammock or trampoline stretched across the bottom of your pelvis. It’s made up of muscles, ligaments, and connective tissue, and its job is to support some seriously important organs — your bladder, bowel, and uterus. It’s the unsung hero keeping everything in place, helping you stay in control when you laugh, sneeze, or exercise.

For women, the pelvic floor is a big deal because of all the extra demands it faces. Pregnancy and childbirth can stretch and weaken these muscles, and menopause brings hormonal changes that can impact their strength and flexibility. These natural life stages mean pelvic floor health is something we really need to keep on top of.

But here’s the thing: like any other muscle, the pelvic floor can weaken over time. This can happen for all sorts of reasons — pregnancy, childbirth, aging, surgery, or even high-impact activities like running. When your pelvic floor isn’t as strong as it should be, you might notice bladder leaks, pressure in your pelvic area, or even trouble with bowel control. Definitely not fun, right?

Why Pelvic Floor Health Matters for Continence

Your pelvic floor muscles work like a valve. They contract to keep things where they should be (no surprise leaks!) and relax to let you go when it’s time. If these muscles are weak, it’s like having a leaky faucet that’s hard to turn off.

Strong pelvic floor muscles = better control, less stress about accidents, and more confidence in daily life. Whether you’re lifting heavy grocery bags, running after your kids, or laughing with friends, a strong pelvic floor can make all the difference.

Plus, it’s not just about continence. A healthy pelvic floor can also improve sexual function, reduce pelvic pain, and help with core stability—bonus!

How Do You Know If Your Pelvic Floor Needs Some TLC?

Here are some signs your pelvic floor might need a little extra attention:

• You leak a little when you cough, sneeze, or laugh.
• You have trouble making it to the bathroom in time.
• You feel a heaviness or pressure in your pelvic area.
• You experience discomfort during sex.
• You’ve recently had a baby or are going through menopause.
• You’re dealing with chronic pelvic pain or conditions like endometriosis.
  

If any of these sound familiar, don’t stress. Pelvic floor exercises can help, and they’re super easy to fit into your daily routine.

The best thing about pelvic floor exercises? You can do them anytime, anywhere. Seriously — whether you’re catching up on your favourite show, sitting at your desk, or brushing your teeth, these moves are easy to fit into your day.

Pelvic floor exercises for women

1. Kegel Exercises

How to do it:

• First, find your pelvic floor muscles. Imagine you’re trying to stop yourself from passing gas or stopping your pee mid-stream. That’s the spot!
• Tighten those muscles and hold for 3-5 seconds, then relax for the same amount of time.
• Repeat 10-15 times and aim for three sets a day.
  

Pro-tip: Don’t hold your breath or tense up your stomach or thighs. Keep all the focus on your pelvic floor.

2. Bridge Pose

How to do it:

• Lie on your back with your knees bent and feet flat on the floor. Keep your arms relaxed at your sides.
• Squeeze your glutes and lift your hips toward the ceiling while engaging your pelvic floor muscles.
• Hold for a few seconds, then slowly lower back down.
• Repeat 10-15 times.

Why it works: This move doesn’t just target your pelvic floor — it’s a double win for your glutes and core too!

3. Squats

How to do it:

• Stand with your feet shoulder-width apart. Lower yourself into a squat position, as if you're trying to sit back into a chair, keeping your weight in your heels and your back straight.
• On your way back up, engage your pelvic floor muscles.
• Repeat 10-15 times.
  

Why it works: Squats are a total body win. They’re great for your pelvic floor, glutes, and legs all at once!

4. Deep Breathing with Pelvic Floor Engagement

How to do it:

• Sit or lie down in a comfy spot. Take a deep breath in, letting your belly expand.
• As you exhale, gently tighten your pelvic floor muscles.
• Repeat for 5-10 breaths.
  

Why it works: This one’s all about connecting your breathing to your pelvic floor, which helps with both relaxation and control.

When to Seek Help

If you’re having trouble finding or activating your pelvic floor muscles, or if you’ve been doing these exercises for a few weeks and nothing seems to be improving, don’t sweat it.

That’s where a pelvic physiotherapist comes in. These pros know all the tricks to help you figure things out and can guide you with personalised exercises and treatments to get your pelvic floor back on track.

Your pelvic floor might not be something you think about every day, but it’s working hard for you behind the scenes. Taking a little time to strengthen it can have big benefits — from fewer leaks to better core stability and more confidence in your daily life. For women, this is especially important during life stages like pregnancy, postpartum recovery, and menopause, when the pelvic floor is under extra strain.

So why not give it the attention it deserves? Your body (and your bladder) will thank you!