We talk a lot about core strength, but there’s one group of muscles quietly doing some of the most important work in your body. Your pelvic floor. It supports your bladder, bowel, and reproductive organs, helps you stay continent, stabilizes your core, and even plays a role in sexual function. This Pelvic Floor Awareness Month, let’s give these muscles the credit (and care) they deserve.
What Exactly Is the Pelvic Floor?
Think of your pelvic floor as a hammock of muscles and connective tissues that stretches from your pubic bone at the front to your tailbone at the back. These muscles support everything sitting above them, your bladder, uterus, bowel, and rectum, while allowing flexibility for everyday functions like peeing, pooping, and, yes, pleasure.
A healthy pelvic floor knows how to both contract and relax. It tightens to hold things in when needed, and it releases when it’s time to go. It’s part of your core, working alongside your abs, back muscles, and diaphragm to create stability and control through your whole torso.
Why the Pelvic Floor Sometimes Gets Weak
A variety of things can strain it, including:
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Pregnancy and childbirth: The weight of a growing baby, hormonal shifts, and vaginal delivery can stretch or injure the muscles.
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Menopause: Lower oestrogen levels affect muscle tone and connective tissue strength.
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Aging: Muscles naturally lose elasticity and strength with age.
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High-impact activities: Running, jumping, or heavy lifting can stress the pelvic area if core engagement isn’t right.
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Chronic coughing or constipation: Constant pressure from within can fatigue the muscles over time.
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Sedentary lifestyle: Sitting for long periods or poor posture can also weaken the pelvic floor.
Sometimes, it’s not about weakness but tension. Overly tight pelvic floor muscles can lead to pain, constipation, or difficulty relaxing enough to fully empty the bladder. The goal is balance, strong and flexible.
What Happens When It’s Weak
When the pelvic floor loses its strength or tone, it can’t properly support your organs or maintain control as it should. Some common signs include:
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Leaks when you sneeze, laugh, or exercise (stress incontinence)
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A frequent or sudden urge to pee (urge incontinence)
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Feeling heaviness or pressure in the pelvis (pelvic organ prolapse)
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Lower back or hip discomfort
If any of that sounds familiar, you’re not alone, and it’s not something you just have to “deal with.” Studies show that pelvic floor issues affect around 1 in 4 women, especially after childbirth or menopause. But the good news? Your pelvic floor can be retrained and strengthened, no matter your age or stage.
How to Strengthen Your Pelvic Floor
The most famous (and misunderstood) exercise for pelvic floor health? Kegels.
They’re simple in theory but easy to get wrong. Here’s how to do them correctly:
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Find the right muscles: Imagine you’re stopping your pee mid-flow or trying not to pass gas. Those are your pelvic floor muscles.
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Squeeze and lift: Tighten and lift those muscles upward and inward, without clenching your abs, thighs, or glutes.
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Hold for 5–8 seconds, then relax for the same amount of time.
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Repeat 8–10 times, 3 times a day.
Start small, be consistent, and don’t forget the relaxation phase — letting go is just as important as holding.
If you’re not sure you’re doing them right, or if you’ve tried and haven’t seen improvement, it’s worth visiting a pelvic floor physiotherapist. These specialists can assess your muscle function and create a personalized exercise plan (sometimes even using biofeedback sensors so you can see which muscles are working).
Beyond Kegels: Other Helpful Moves
Try adding these to your routine:
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Bridges: Lie on your back with knees bent, feet flat. Lift your hips while squeezing your glutes and engaging your pelvic floor.
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Squats: As you lower down, gently draw your pelvic muscles upward; relax as you rise.
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Ball squeezes: Sit tall with a pillow or ball between your thighs, squeeze, hold for 5–10 seconds, and release.
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Breathing exercises: Deep belly breathing helps your diaphragm and pelvic floor move together in harmony.
And yes, consistency matters. Strength gains usually show after about 4–6 weeks of regular practice.
Lifestyle Tips for a Stronger Pelvic Floor
Exercise is key, but so is everyday awareness. These small shifts can make a big difference:
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Avoid straining on the toilet. Constipation is tough on the pelvic floor. Eat fibre, stay hydrated, and don’t rush.
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Mind your posture. A neutral spine supports better muscle engagement.
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Maintain a healthy weight. Extra abdominal pressure can strain your pelvic muscles.
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Don’t “just in case” pee. Emptying your bladder too often can actually confuse its signals.
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Breathe through effort. Holding your breath while lifting or exercising adds pressure downward — exhale instead.
And remember: more isn’t always better. Overworking or constantly tensing your pelvic floor can lead to tightness or discomfort. Strength and relaxation are both parts of the process.
What If Leaks Happen?
It’s totally normal to have leaks during recovery, postpartum, or when you’re testing your limits in a workout.
That’s where we can help. Our Charlie style is lab-tested, ultra-absorbent (up to 140ml — that’s 10 pads’ worth), and built with innovative four-way leak protection and a diamond-shaped absorbent pad that covers your front, back, and everything in between. Breathable, PFAS non-detectable, medically recognized — this is a protection that actually performs!
So you can jump, laugh, lift, or sneeze without fear, even while you rebuild your inner strength.
Final Takeaway
Your pelvic floor is doing a lot more for you than you probably realize. When it’s strong and balanced, you feel more in control of your bladder, your body, and your confidence.
This Pelvic Floor Awareness Month, take a moment to connect with those muscles, learn how to care for them, and know that if leaks happen, Revol Cares has you covered.
