How To Strengthen Your Pelvic Floor Muscles

How To Strengthen Your Pelvic Floor Muscles

Like any other muscles, the pelvic floor muscles need regular exercise to function optimally.

What is your pelvic floor? The pelvic floor is a 'sling' of muscles, a bit like a small muscle hammock that runs between the pubic bone in the front, and the tailbone at the back.

A woman’s pelvic floor muscles support her womb (uterus), bladder, and bowel (colon). The urine tube (urethra), the vagina, and the anus all pass through the pelvic floor muscles.⠀⠀⠀⠀

Your pelvic floor muscles support your bladder, bowel and uterus, and as we get older, or after childbirth, our pelvic floor muscles begin to weaken. But, like any muscle in the body, they can become stronger with regular, targeted exercise.⠀⠀

Pelvic floor muscle exercises can help with:

⚡ improving bladder and bowel control

⚡ reducing the risk of prolapse 

⚡ better recovery from childbirth and surgery

⚡ increased sexual sensation

⚡ increased social confidence and quality of life

Because of these very important functions, it's vital to keep your pelvic floor muscles strong.

Below, BOD Coach Triniti serves up some pelvic floor tricks you’re not going to want to miss! Give this routine a go and let us know how you feel after in the comments below.

Pelvic floor exercises can be performed sitting, standing or laying down.

  1. Relax your glutes, thighs and abdomen.
  2. Think about squeezing your vagina as if you were trying to stop the flow of urine.
  3. As you’re squeezing the vagina think about sucking it up into your pelvis. 
  4. To perform pelvic floor exercises, breathe in.
  5. Then on the breath out, squeeze both your vagina and back passage whilst sucking up into your pelvis.
  6. Hold for 10 seconds and then fully release.
  7. Keep breathing and don’t tense anything else. 
  8. Repeat another four times, have a rest, and then repeat for another four times.


This routine is a great start to strengthening your pelvic floor. 

It’s important to note that if you're unable to find your pelvic floor muscles, or have problems making progress, you should see a pelvic floor physiotherapist, or health professional.

"Say 'hello' to our new arrivals - THE BOD Prenatal & Postnatal training programs!"

Find further exercises and information on how to strengthen your pelvic floor during pregnancy and after birth in our BRAND NEW Prenatal & Postnatal training programs.

As well as exercises to strengthen your pelvic floor, you'll find gentle warm-ups, modified and low impact full-body workouts, stretching techniques, nutritional advice for you and bubs, plus home and gym options. WE'VE GOT YOU, MAMA 😍

The Bod Prenatal and Postnatal training programs

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.