Brad Shaw
If your body came with a user manual, the chapter on the pelvic floor would be dog-eared and highlighted in neon. Instead, a new survey of 1,000 UK women has found that one in six don’t even know where their pelvic floor muscles are, never mind how to look after them.
These unsung muscles are the sling holding your VIPs – bladder, uterus and rectum – in place. When they’re strong, everything behaves itself. When they’re weak, you’re more likely to face bladder incontinence, prolapse and a sex life that feels like someone’s let the air out of it.
Just as you (hopefully) brush your teeth and aim for your 5-a-day, looking after your pelvic floor should be built into your daily routine. Around 25% of women suffer from pelvic disorders worldwide, yet many are still in the dark about what these muscles do, or how to train them.
Whether you’re a weights warrior, a cardio queen, a Pilates purist or a yoga devotee, there’s one non-negotiable: pelvic floor exercises should be part of your health regimen at every age and fitness level.
Here’s how to get started…
Why Your Pelvic Floor Deserves Star Player Status
Think of the pelvic floor as the captain of your core – quietly marshalling the team while everyone else gets the glory shots on Instagram. When it’s working well, you’re better supported, more stable, and less likely to leak when you cough, sneeze or laugh.
When it’s not, everyday life can turn into a series of tactical retreats: plotting the nearest loo, crossing your legs when you sneeze, and quietly dodging trampolines, HIIT classes and, in some cases, sex.
The good news? You can train these muscles. You don’t need fancy kit, a gym membership or to bend yourself into a pretzel. You just need consistency, good technique and a bit of patience.
Six Ways to Strengthen Your Pelvic Floor
#1 Get Squatting
Narrow or shallow, unweighted squats are a brilliant way to build a stronger pelvic floor and a more powerful pair of buttocks. Health experts explain that strong glutes and hamstrings are crucial for overall pelvic floor health – they’re the support act your core has been crying out for.
To perform the perfect squat, stand with your feet hip-width apart and bend at the knees, bringing your buttocks toward the floor. Keep your back straight and your knees in line with your toes. Tightening the butt as you return to the standing position increases pelvic floor contractions and tones your glutes at the same time.
There is a caveat: if you already have a weak pelvic floor, avoid weighted squats. Loading up the bar can put excessive strain on the area, leading to urine leakage and a bruised ego.
If you suspect you’re in this camp, speak to a health expert or fitness professional. They can tell you which exercises to avoid or modify, and make sure your technique is spot on before you dive into any new programme.
#2 Walking Hip Raises
This one looks simple, but done properly you’ll feel your pelvic floor switch on like stadium floodlights.
Start by lying flat on the ground with your knees bent at a 45-degree angle. Alternate your legs by lifting them until your thighs are vertical. Your knee should be at a 90-degree angle.
You’ll be able to feel yourself lift through your pelvic floor, as you connect through the muscles between your hips. Think of it as a gentle rehearsal for those deeper contractions you’re going to ask for later.
#3 Try Some Yoga
Not every pelvic floor is weak. Some are actually too tight – often thanks to bad posture, stress, or long periods of sitting. In those cases, learning to release the pelvic floor before doing any strengthening work can be incredibly beneficial.
Simple yoga moves like Malasana (a deep squat with elbows pressed against your inner thighs) and Reclined Bound Angle (lying down with the soles of the feet together and the knees falling out to the sides) lengthen and stabilise the pelvic floor. That means it contracts and will stretch in controlled extension as you lower closer to the floor, instead of clenching for dear life.
Child’s Pose also opens the lower back, allowing the pelvic floor to expand and stretch as you breathe. It’s one of those positions that looks like rest but is quietly doing important work behind the scenes.
According to research, women who participated in a 6-week yoga-therapy programme experienced a 70 percent decrease in incontinence issues. Not bad for something you can do on a mat in your living room.
#4 Practise Manual Kegel Exercises
It’s never too early or too late to learn how to exercise and strengthen your pelvic floor by practising manual Kegel exercises. They’re discreet, can be done almost anywhere, and cost precisely nothing.
There are slow and fast Kegel exercises and it’s best to alternate between the two, ideally for 5 minutes at least three times a day.
First, sit, stand or lie with your knees slightly apart. Slowly tighten your pelvic floor muscles starting with your anus (as if you are trying not to pass wind – the biggest part of your pelvic floor muscle is located here), then tighten around your vagina, squeeze both areas and lift (or “suck-up” your muscles) as hard as you can. Hold for the count of five, then relax, repeat 5 times.
Then, repeat but more quickly. Hold for two seconds, then relax for two seconds. Repeat five times. As your Kegel muscles become stronger increase the length of time you “squeeze and lift”. You should aim to hold each slow Kegel for a count of 10.
It’s the pelvic floor equivalent of interval training – short, focused bursts that build strength and control over time.
#5… Then Take These to the Next Level
Once you’ve got the basics down, technology can lend a very helpful hand.
Offering pre-programmed sensation, exercise and pain-relieving programmes, pelvic floor toners deliver electrical impulses internally via a probe, or externally via pads, to stimulate a contraction within the pelvic floor.
Think of toners as a sat-nav for your pelvic floor muscles, exercising them even if you can’t feel them yourself. These contractions exercise the muscles and, as with any kind of exercise performed regularly, build strength and tone.
Costing on average between £80 and £200, pelvic toners are recommended for all women – especially those who struggle to locate or activate the muscles on their own, or who want a more structured training plan.
#6 Brush Up on Your Breaststroke
If the gym isn’t your natural habitat, the pool can be your new best friend.
A fan of swimming? Well, try brushing up on your breaststroke skills. The simple motion of bringing your legs together causes thigh and pelvic floor muscles to contract, thus strengthening them.
In fact, all swimming strokes help to tone pelvic muscles to some extent, as you’re continuously engaging these muscles to keep yourself balanced in the water.
Swimming also brings weightlessness, reducing pressure on the pelvic floor – perfect for those suffering from a weak pelvic floor or pelvic organ prolapse. It’s low-impact, joint-friendly and you don’t get sweaty. What’s not to like?
The Bottom Line (Quite Literally)
If one in six women doesn’t know where their pelvic floor is, that’s not a personal failing – it’s a public health blind spot. We’re taught how to curl our hair, contour our faces and count macros, but not how to look after the muscles that keep us dry, supported and confident.
The fix isn’t complicated: a few minutes a day of targeted movement, some smart exercise choices, and – if you need it – a bit of help from technology. Build these habits into your routine the way you do tooth-brushing and 5-a-day, and your pelvic floor will quietly repay you every time you laugh, lift, run, jump or roll over in bed.
You don’t need perfection. You just need to start.
