Pelvic Floors, Part 2
How to Perform Pelvic Floor Exercises
Pelvic floor exercises are simple, require no equipment and can be performed almost anywhere.
The key is learning to identify the correct muscles.
Imagine trying to gently stop the flow of urine or prevent passing wind. The muscles you engage are your pelvic floor muscles. This sensation is useful for identifying the muscles, but regularly stopping urine mid-flow is not recommended as an exercise technique.
Getting Started
- Sit or lie in a comfortable position.
- Relax your shoulders, stomach and thighs.
- Breathe normally.
- Gently tighten your pelvic floor muscles.
- Hold the contraction for a few seconds if comfortable.
- Relax completely.
- Repeat the movement several times.
As your awareness improves, you may gradually increase the length of each contraction, provided it remains comfortable.
Quality is far more important than force.
Common Mistakes to Avoid
Many people unknowingly perform pelvic floor exercises incorrectly.
Some common mistakes include:
Holding your breath
Breathing should remain relaxed and natural throughout each exercise.
Tightening your stomach
Your abdominal muscles shouldn’t do all the work.
Focus on a gentle lift from your pelvic floor.
Squeezing your buttocks or thighs
If your legs or bottom are working harder than your pelvic floor, try relaxing them before beginning again.
Doing too much too soon
Like any muscle group, the pelvic floor can become tired.
Building strength gradually is more effective than trying to do too many repetitions at once.
Can Pelvic Floor Trainers Help?
Some people choose to use pelvic floor training devices as part of their exercise routine.
These products are designed to provide feedback or additional awareness while practising pelvic floor exercises.
A training device is not essential, but some people find it a useful complement to regular pelvic floor exercises.
If you’re considering using a pelvic floor trainer, always:
- Read the instructions carefully.
- Choose a body-safe product.
- Follow the manufacturer’s guidance.
- Clean the product thoroughly before and after use.
- Stop using it if you experience pain or discomfort.
If you have pelvic pain, pelvic organ prolapse, are pregnant, have recently given birth or have recently had pelvic surgery, speak to a healthcare professional before using any pelvic floor device.
Pelvic Floor Health Through Different Stages of Life
Your pelvic floor changes alongside your body.
During Pregnancy
Pregnancy naturally places increased pressure on the pelvic floor.
Many healthcare professionals encourage pelvic floor exercises during pregnancy, but always follow the advice of your midwife or healthcare provider.
After Childbirth
Recovery varies from person to person.
Some women benefit from guidance from a pelvic health physiotherapist to help restore strength and confidence after delivery.
During Perimenopause and Menopause
Hormonal changes may influence pelvic tissues and muscle function.
Maintaining awareness of your pelvic floor and staying physically active can be valuable parts of your overall wellbeing routine.
As You Age
Just like other muscles, the pelvic floor benefits from regular attention throughout life.
Staying active and maintaining healthy habits can help support long-term pelvic health.
When Should You Speak to a Healthcare Professional?
While many pelvic floor changes can be managed with lifestyle advice and exercises, it’s important not to ignore persistent symptoms.
Arrange an appointment with your GP or a qualified pelvic health physiotherapist if you experience:
- Persistent bladder leakage.
- Difficulty emptying your bladder or bowel.
- Ongoing pelvic pain.
- A noticeable bulge or feeling of heaviness in the vagina.
- Pain during intercourse.
- Symptoms that are getting worse rather than improving.
Early assessment often provides more treatment options and reassurance.
Common Myths About Pelvic Floor Health
Myth 1: “Only women who’ve had children need pelvic floor exercises.”
False.
Pelvic floor muscles are important for all women, regardless of whether they’ve been pregnant.
Myth 2: “Pelvic floor problems are just part of getting older.”
Although pelvic floor changes become more common with age, many symptoms can be assessed and managed. You don’t have to accept them as something you simply have to live with.
Myth 3: “Doing more exercises is always better.”
Not necessarily.
Like any muscle, the pelvic floor benefits from correct technique and appropriate rest.
Myth 4: “Pelvic floor trainers replace exercises.”
Pelvic floor trainers are designed to complement — not replace — a regular exercise routine and professional advice where needed.
Frequently Asked Questions
How often should I do pelvic floor exercises?
Recommendations vary depending on your individual circumstances. If you’ve been advised to perform pelvic floor exercises, consistency is generally more important than intensity. A pelvic health physiotherapist can recommend a routine tailored to your needs.
Can I exercise my pelvic floor while standing?
Yes.
As your confidence improves, pelvic floor exercises can be performed sitting, standing or lying down.
Will I notice results immediately?
Everyone is different.
Like other muscles in the body, pelvic floor muscles usually require regular practice over time before noticeable improvements occur.
Can men have pelvic floor muscles too?
Yes.
Men also have pelvic floor muscles, and pelvic floor exercises can be beneficial in certain situations. If you’re experiencing symptoms, speak with your GP or a qualified pelvic health physiotherapist.
Final Thoughts
Your pelvic floor is an important part of your overall health, yet it’s often overlooked until symptoms appear.
By understanding how these muscles work, practising good everyday habits and seeking advice when needed, you can support your pelvic floor throughout every stage of life.
Looking after your pelvic floor isn’t about perfection—it’s about awareness, consistency and giving these important muscles the attention they deserve.
At The Red Peach, we’re passionate about helping people make informed decisions about intimate wellness. Through trusted education and carefully selected body-safe products, we aim to support your confidence, comfort and wellbeing every step of the way.
Support Your Pelvic Wellness with The Red Peach
Whether you’re beginning your pelvic floor journey or looking to build on an existing routine, The Red Peach offers carefully selected body-safe products designed with comfort, quality and confidence in mind.
Explore our educational guides and our wider intimate wellness collection to help you take positive steps towards lifelong pelvic health.