Let’s talk about something that doesn’t get talked about enough…
That sneeze that causes a little bladder leakage.
That moment in a fitness class when you dread jumping jacks, or even worse – tuck jumps!
If this sounds familiar, you’re not alone.
While this issue is often associated with postpartum women, pelvic floor dysfunction can affect both men and women of all ages. And yet, many people feel too embarrassed to talk about it, or assume it’s just something they have to live with.
The truth is: it’s common, but it’s not normal and it’s definitely treatable.
What Is Pelvic Floor Dysfunction?
Pelvic floor dysfunction refers to a weak, tight, or poorly functioning group of muscles at the base of your pelvis.
These muscles play a crucial role in:
- Bladder and bowel control
- Core stability and posture
- Sexual function
- Supporting pelvic organs
When the pelvic floor muscles weaken, it can lead to stress incontinence – leaking urine during activities like coughing, sneezing, laughing, or exercise.
It can also contribute to:
- Lower back pain
- Reduced core strength
- Decreased confidence during exercise
Why You Shouldn’t Ignore It
Many people:
- Feel embarrassed
- Think it will resolve on its own
- Or believe “that’s just the way things are”
But ignoring pelvic floor issues can actually make symptoms worse over time.
The good news?
With the right exercises and awareness, you can improve pelvic floor strength and function.
Basic Anatomy: Where Is Your Pelvic Floor?
Imagine your pelvic floor as a supportive hammock or woven basket at the base of your pelvis.
It needs to be:
- Strong enough to support your organs
- Flexible enough to move with your breath and body
Your pelvic floor naturally:
- Relaxes (descends) as you inhale
- Gently lifts (contracts) as you exhale
Most people don’t think about these muscles until something goes wrong.
Can You Feel Your Pelvic Floor?
Take a moment to check in:
- Can you feel those muscles working?
- Can you consciously contract and relax them?
If not, don’t worry you’re not alone.
Studies suggest that a large percentage of people may be contracting their pelvic floor incorrectly, which is why learning proper technique is so important.
3 Simple Ways to Find Your Pelvic Floor Muscles
1. Awareness Through Breathing
Sit tall and focus your attention on the base of your pelvis.
- As you inhale, imagine the pelvic floor gently lowering
- As you exhale, feel a subtle lift
This movement is small, visualisation really helps here.
2. The Lift Technique
While seated:
- Place your hands behind you on the chair or floor
- Gently press down and lift your hips slightly
You may naturally feel your pelvic floor engage as you lift.
3. Conscious Engagement
Imagine you are trying to stop the flow of urine midstream.
That lifting sensation is your pelvic floor contracting.
(Note: this is just for awareness, don’t regularly stop urine flow as an exercise.)
How to Check If You’re Doing It Correctly
To properly engage your pelvic floor, start by lying on your back with your knees bent and feet flat.
Find a neutral spine position:
- Keep a natural curve in your lower back
- Avoid pressing your spine flat into the floor
Now try to contract your pelvic floor.
You should notice:
- A deep, subtle tension internally
- Normal breathing throughout
You should NOT notice:
- Tightening of your glutes (bottom)
- Movement of your pelvis or spine
- Bulging of your abdomen
If you feel those, you may be using the wrong muscles.
How to Strengthen Your Pelvic Floor (Kegel Exercises)
Kegel exercises are one of the most effective ways to improve pelvic floor strength.
They were developed by Dr. Arnold Kegel and can be done almost anywhere without anyone noticing.
How to do a Kegel exercise:
- Gently contract your pelvic floor (lift upwards)
- Hold for 5 seconds
- Fully relax
- Rest, then repeat
👉 Aim for 10 repetitions, building up over time.
Try the “Elevator” Method
This is a great way to improve control and awareness.
Imagine your pelvic floor as an elevator:
- Slowly lift from the “ground floor” upwards
- Pause at the top
- Gradually lower back down
Repeat 5 times, keeping:
- Your breathing normal
- Your glutes and abs relaxed
👉 If your face is tensing, you’re overdoing it!
When to Seek Professional Help
While pelvic floor exercises can be highly effective, they’re not a one-size-fits-all solution.
Consider speaking to a professional if:
- You experience frequent leakage
- Symptoms affect your ability to exercise
- You feel pain or discomfort
- You’re unsure if you’re doing the exercises correctly
A pelvic health physiotherapist can provide tailored guidance and support.
Final Thoughts: You Don’t Have to “Just Live With It”
Pelvic floor issues are incredibly common, but they are not something you have to accept as part of life.
With the right approach, you can:
- Regain strength
- Improve bladder control
- Return to exercise with confidence
The first step?
Start paying attention to your pelvic floor—it’s more important than you think.
If you’re ready to take this a step further …
Join me to really build strength, confidence, and control through your core.
I’m launching a 14 Day Total ABS…olution Programme starting 20th April. This WhatsApp-based programme is designed to support you every step of the way with daily targeted workouts to tone and strengthen (including your pelvic floor), expert guidance, and simple nutrition tips to help you get the best results. Everything is designed to be done from home with no equipment needed.
It’s normally £20, but if you sign up before the end of the Easter weekend, you can join for just £15. Use the code: EASTER26 at the checkout, but make sure it’s before MIDNIGHT on Monday 6th April.
If you’re ready to feel stronger from the inside out, I’d love to have you join us!
Here’s the link to sign up: https://sandrabrooks.co.uk/total-abs-olution/