The Mum’s Guide to Pelvic Floor Health—Exercises, Tips & Truths

The Mum’s Guide to Pelvic Floor Health—Exercises, Tips & Truths

Your pelvic floor doesn’t clock off when you do. But if you train it like any other muscle, it can reward you with freedom from leaks and a stronger core.

Your pelvic floor muscles are an area of the body that should be looked after just as much as other muscle areas, moreso because they help to stabilise control when it comes to personal toiletries. In this article, we will provide the best tips, truths, and exercises regarding pelvic floor health, how to do pelvic floor exercises for women, and how you can take better care of yourself for long-lasting benefits. 

Key points:

• Up to 34% of UK women experience urinary incontinence—often because weak pelvic floor muscles can’t cope with life’s sneezes, lifts or laughs.
• Pregnancy, birth, ageing, heavy lifting and even chronic coughing all place extra strain on pelvic floor tissue.
• Over-tight as well as over-weak muscles can cause problems, so technique – and rest – matter.
• Aim for three daily sets of 10 long and 10 short squeezes; improvements often appear within 6-12 weeks, but maintenance is for life.
• Quality products plus exercise deliver the best day-to-day confidence—especially during workouts or recovery.

Why pelvic floor power matters

Your pelvic floor is a sling of muscles stretching from tailbone to pubic bone, keeping the bladder, uterus, vagina and bowel suspended. Like any muscle, it tires. When it does, leaks happen, posture suffers and intimacy can feel different.

With nearly 50% of women having some form of pelvic floor dysfunction within 10 years of giving birth, it cannot be emphasised enough why kegel exercises for women are so important, hence why they should be performed to aid lifespan and performance.

Who really needs to do Kegels?

Anything that spikes intra-abdominal pressure—or injures these muscles—ups the risk of leaks or prolapse. For those that are unsure whether or not to perform Kegel exercises, here are the main demographics for those that should integrate them into their daily routine:

Everyday stressors	Life events & health factors
Repeated heavy lifting	Pregnancy & vaginal birth
High-impact sports (running, jumping)	Caesarean section or pelvic surgery
Chronic constipation or coughing	Ageing & menopause
Obesity (BMI > 30)	Diabetes, respiratory disease

When Kegels aren’t helpful

If you already have pelvic pain or can’t fully relax the muscles, doing more squeezes may worsen symptoms. In those cases, ask a pelvic-health physiotherapist first.

Pregnancy & Kegels: building strength for birth and beyond

Regular pelvic floor exercises for women during pregnancy can:

• reduce urine leakage when coughing and back pain
• support the weight of the growing uterus
• aid pushing control in labour
• speed perineal healing postpartum

Need extra support during workouts or the third trimester? Discover discreet incontinence products for women.

How to do pelvic floor exercises (the Kegel basics)

1. Find the right muscles: imagine stopping mid-pee and holding in wind—without clenching buttocks or thighs.
2. Get comfortable initially—lying or seated. Progress to standing or walking once the action feels automatic.
3. Breathe—no breath-holding.

Long squeezes

• Lift and hold for up to 10 seconds (start with your best comfortable time).
• Relax fully for 5 seconds.
• Repeat 10 times.

Short squeezes

• Lift sharply, hold 1 second, then release.
• Full relaxation between each rep.
• Aim for 10 rapid “lift-and-let-go” contractions.

 

How often?

Try three sets per day (morning, afternoon, evening). Use phone reminders or pair the habit with routines—e.g., after teeth-brushing.

Having trouble leaking during squats or dead-lifts? Read this guide on experiencing incontinence when exercising.

Troubleshooting common pitfalls when performing Kegels

When performing Kegel exercises for women, there are some hidden truths that need to be highlighted so that you do not injure yourself:

Mistake	Fix
Holding your breath	Count out loud to keep breathing
Belly, thigh or buttock bracing	Place one hand on tummy to check it stays soft
Racing reps without a relax phase	Schedule the rest—muscles grow on recovery
Only squeezing in emergencies	Make it a daily strength routine, not just crisis management

Building a lifelong habit

• Stack exercises onto cues (e.g., commercials, kettle boil, red lights).
• Track progress in a diary or app.
• Celebrate micro-wins—extra seconds held, fewer pads used.
• Consider biofeedback gadgets or check-ups if unsure of technique.

Create a Strong Foundation For Your Pelvic Floor

In conclusion, a responsive, resilient pelvic floor underpins continence, posture and intimacy—yet too many of us ignore it until leakage strikes. By weaving Kegel exercises for women into everyday life, addressing aggravating factors and leaning on quality support products when needed, you can keep bladder worries from sidelining workouts, motherhood or mid-life adventures. Start today, stay consistent and remember: a few mindful squeezes now can spare you thousands of unwanted drips later.

FAQs

How soon after childbirth can I start Kegels?

Usually within 24 hours, provided there are no complications—start gently and increase intensity over weeks.

What’s the difference between pelvic floor exercises and core workouts?

While both strengthen your trunk area, pelvic floor exercises specifically target the muscles supporting your pelvic organs, whereas core workouts often focus on the abdominals, back, and obliques. However, both systems are connected—so improving pelvic floor strength often enhances core stability too.

Can pelvic floor exercises help with prolapse symptoms?

Yes—when done consistently and correctly, Kegel exercises can reduce mild prolapse symptoms and even prevent worsening. They may relieve feelings of heaviness or pressure in the vagina. However, in moderate to severe cases, you should seek a referral to a pelvic health specialist for a tailored plan.

Sources

Garratt, K., Burnett, H., (2025) General debate on incontinence. House of Commons Library. Available at: https://commonslibrary.parliament.uk/research-briefings/cdp-2025-0119/ [accessed 25/06/2025]

González-Timoneda, A., Valles-Murcia, N., Muñoz Esteban, P., Torres López, M.S., Turrión Martínez, E., Errandonea Garcia, P., Serrano Raya, L. and Nohales Alfonso, F., (2025). Prevalence and impact of pelvic floor dysfunctions on quality of life in women 5–10 years after their first vaginal or caesarean delivery. Heliyon, 11(3), e42018. Available at: https://doi.org/10.1016/j.heliyon.2025.e42018  [accessed 25/06/2025]

About the author

Julie Boultwood is the strategic eCommerce manager for HARTMANN Direct. With over 25 years of experience in marketing, she has developed expertise in several industries including healthcare, agriculture, and travel. View her social media.