Pelvic Floor Therapy Guides

Pelvic Floor Muscles

Pelvic Floor Muscles

Imagine you couldn't laugh without peeing a little, or go for a long walk without feeling an uncomfortable heaviness between your legs? Uncomfortable, right? Welcome to the world of many who suffer from pelvic floor dysfunction. You might not realize it right away, but your pelvic floor muscles play a crucial yet often overlooked role in your daily life. These muscles are responsible for many essential functions, including bladder control and sexual function. The good news is that taking proper care of your pelvic floor muscles is easier than you think. In this article, we'll explore the anatomy, importance, and exercises to strengthen your pelvic floor muscles and ensure you live a healthy, comfortable life.

The Pelvic Floor Anatomy

The pelvic floor is a group of muscles and connective tissues that stretch across the base of your pelvis, effectively forming a "floor." These muscles support the bladder, uterus (in women), prostate (in men), and rectum and assist in controlling the flow of urine, bowel movements, and sexual function. Proper strength and function of these muscles are vital to ensuring that these body processes go smoothly.

Why Pelvic Floor Health is Important

There are several reasons why a strong and healthy pelvic floor is essential:


Weak or damaged pelvic floor muscles can lead to stress incontinence, where small amounts of urine leak out when you cough, sneeze, or laugh. Many people also suffer from urge incontinence, and an inability to control bowel movements.

Pelvic Organ Prolapse

In women, weakened pelvic floor muscles can cause the bladder, uterus, or rectum to sag or descend, leading to a feeling of heaviness or discomfort in the pelvic area.

Sexual Function

A weak pelvic floor can impact sexual activity and the ability to have an orgasm.

Core Strength and Back Pain

The pelvic floor muscles are part of your body's core, and keeping them strong can help improve your overall strength, stability and posture, potentially relieving lower back pain.

Exercises to Strengthen the Pelvic Floor Muscles


Perhaps the most well-known exercise for pelvic floor muscles, Kegels involve tightening and releasing the muscles as if you were stopping urine flow. To perform Kegels, squeeze your pelvic floor muscles for 3-5 seconds, then relax them for the same amount of time. Repeat this exercise 10-15 times, three times a day.


Squats can help strengthen your entire lower body, including your pelvic floor muscles. Stand with your feet shoulder-width apart, and lower yourself into a sitting position while keeping your chest high and back straight. Ensure your knees do not extend beyond your toes. Slowly return to the standing position, squeezing your buttocks at the top. Aim for 3 sets of 10-15 repetitions.


Lie on your back with your knees bent and feet flat on the floor. Press your feet into the ground and push your hips upward while engaging your pelvic floor muscles. Hold this position for 10 seconds and lower. Perform 10-15 repetitions of this exercise.

Your pelvic floor muscles are the unsung heroes of your core, responsible for so much of our daily comfort and function. By incorporating these exercises into your regular routine, you can ensure that your pelvic floor remains strong and healthy, allowing you to enjoy all the activities you love without fear, discomfort, or embarrassment. Don't forget to share this article so more people can learn about this essential part of their anatomy! And as always, be sure to check out our other articles and guides on pelvic floor therapy for even more ways to care for these vital muscles.


About Annie Starling

Annie Starling, MD, is a respected authority in gynaecology and women's health with over 15 years of enriching experience. Her expansive knowledge and compassionate approach have been instrumental in transforming countless lives. Alongside her medical career, Annie has an impressive acting background, bringing a unique blend of expertise and empathetic communication to her work. She's not just a doctor; she's an educator, an advocate, and a trailblazer, deeply committed to empowering women through health education. Her blog posts reflect her passion for the field, offering a wealth of insights drawn from her vast professional experience. Trust Annie to guide you on your journey to better pelvic health.

Related Posts