Pelvic Floor Strengthening: Learn The Basics

Strengthening Your Pelvic Floor: The Key to a Healthy Pregnancy and Beyond

If you’re pregnant or have recently given birth, you may have heard your obstetrician mention the importance of pelvic floor strengthening. It’s a term that gets thrown around a lot, but what exactly does it mean? And why is it so important?

In this article, we’ll delve into the world of pelvic floor strengthening and how it can benefit not just pregnant women, but all women at every stage of life.

What is the Pelvic Floor?

Let’s start with the basics – what exactly is the pelvic floor? Simply put, it’s a group of muscles that support your bladder, uterus, and rectum. These muscles form a sling-like structure at the bottom of your pelvis, holding everything in place.

Why is Pelvic Floor Strengthening Important?

During pregnancy and childbirth, your pelvic floor muscles experience a lot of strain. As your baby grows, they put pressure on this area, causing your pelvic floor muscles to stretch and weaken. Then during labor and delivery, these muscles are further stretched as your baby makes their grand entrance into the world.

This stretching can lead to a host of issues such as incontinence (involuntary leakage), prolapse (when organs shift out of place), and even sexual dysfunction. But strengthening your pelvic floor can help prevent or alleviate these problems.

Not only that, but strong pelvic floor muscles also play a crucial role in supporting your baby during pregnancy and aiding in a smoother delivery. In fact, studies have shown that women who have stronger pelvic floor muscles experience shorter labor times and are less likely to require interventions such as forceps or vacuum-assisted delivery.

How to Strengthen Your Pelvic Floor

Now that we understand the importance of pelvic floor strengthening, let’s talk about how to do it. The good news is, pelvic floor exercises (also known as Kegels) can be done anywhere, at any time – no special equipment needed!

Start by identifying your pelvic floor muscles. It may sound strange, but the easiest way to find them is by pretending you’re trying to stop yourself from passing gas or urine. Those are your pelvic floor muscles at work.

Next, contract and hold your pelvic floor muscles for 5 seconds, then relax for 5 seconds. Repeat this pattern 10 times, aiming for at least three sets a day.

As you become more comfortable with the exercises, try holding the contractions for longer periods, up to 10 seconds each. And don’t forget to also focus on fully relaxing your pelvic floor muscles in between contractions.

Other Activities that Can Help

While Kegels are an essential part of pelvic floor strengthening, there are other activities you can incorporate into your routine as well.

Yoga and Pilates both offer moves that target pelvic floor muscles and promote overall strength and flexibility. Swimming is another great option as it provides low-impact resistance training for the entire body, including the pelvic floor.

Another key aspect of pelvic floor strengthening is proper posture. Make an effort to sit and stand up straight throughout the day, as slouching can put extra pressure on your pelvic floor muscles.


Taking care of your pelvic floor is just as important as caring for any other muscle group in your body. By incorporating pelvic floor exercises, yoga or Pilates, and maintaining good posture into your routine, you can strengthen and maintain a healthy pelvic floor.

Remember, it’s never too early or too late to start strengthening your pelvic floor muscles. So don’t wait any longer – start today and reap the benefits of a strong and resilient pelvic floor. Your body will thank you! Keep up the good work! 💪 No matter what stage of life you’re in, taking care of your pelvic floor is essential for overall health and well-being. Whether you’ve recently given birth or are experiencing issues with incontinence or prolapse, strengthening your pelvic floor muscles can greatly improve these concerns.