Why Pelvic Floor Health Should Be Part of Your Fitness Routine - Even Before You Have Kids
When you think about fitness, what comes to mind? For many, it’s the usual suspects: cardiovascular health, strength, flexibility, maybe even mental well-being.
But how often do we think about the pelvic floor when hitting the gym? If your answer is rarely—or never—you’re not alone.
Unfortunately, pelvic floor health is often overlooked, even though it’s foundational to overall wellness.
Pelvic Floor Health Is Women’s Health (And It’s for Everyone)
One common misconception is that pelvic floor health is only relevant for pregnant or postpartum individuals. In reality, the pelvic floor affects everyone—regardless of whether they’ve had children.
Around a quarter of women experience pelvic floor symptoms, such as incontinence, prolapse, or pain...and research shows as many as 12.8% experience symptoms even if they've never been pregnant.
And honestly, I'm sure those numbers are far smaller than the reality, as these issues often go unreported.
These symptoms aren’t just a nuisance; they’re a sign of dysfunction that can significantly impact quality of life. Left unaddressed, they can lead to long-term issues, including chronic pain, reduced independence, and even a diminished ability to participate in the activities you love. Pelvic floor health is about so much more than avoiding symptoms; it’s about preserving holistic health and ensuring a vibrant, active life.
The Pelvic Floor: Muscles That Needs Training
The pelvic floor is a group of muscles, and like any muscle, it requires regular training under progressive load to stay strong and functional. Yet, so many fitness routines neglect this essential area.
Here’s how you can start incorporating pelvic floor care into your workouts:
Start with awareness: Inhale to relax the pelvic floor, and exhale to gently lift and engage it. Do this for 5-6 slow, measured breaths. Start lying down, then experiment with other positions as you feel comfortable.
Warm up your pelvic floor: With each exhale, lift and engage your pelvic floor, drawing it up towards your belly button - hold for 6-8 seconds before slowly releasing on an inhale. Repeat for 6-8 reps.
Pair contractions with movements: Perform quick pelvic floor contractions (or “kegels”) in sync with reps during a single exercise of your workout - squats, glute bridges, overhead presses, or deadlifts can be a good place to start.
Remember: Pelvic floor exercises aren’t just about Kegels. Overworking the pelvic floor can lead to dysfunction, so balance is key. If you don't know how to relax your pelvic floor, seek guidance from a personal trainer or fitness instructor with training in pelvic floor health, or see pelvic floor PT.
Strengthening Beyond the Pelvic Floor
Did you know that strengthening other areas of your body can have a profound impact on pelvic floor health? In fact, research has shown that squats and lunges are much more effective at strengthening the pelvic floor than Kegels are!
Focus on these key areas:
Inner thighs and hips
Glutes and low back
Transverse abdominals and obliques
These muscle groups work together with the pelvic floor to support optimal function and distribute load during physical activity. This integrative approach emphasizes whole-body fitness, not isolation.
A Systemic Failure in Fitness Education
It’s an absolute tragedy that more personal trainers and fitness instructors aren’t properly educated on pelvic floor health. With the majority of gym-goers and fitness clients being women, how can this crucial aspect of health be so neglected?
The lack of knowledge and conversation around pelvic floor health is unacceptable—and we need to demand better.
Every woman deserves to feel empowered in her body, and that includes understanding and caring for her pelvic floor. Proper training can prevent countless issues, improve quality of life at any age, and help women move confidently and freely. We need systemic change in fitness education to ensure that pelvic floor health becomes a standard part of every fitness program.
We deserve better.
Pelvic Floor Health Is About More Than Symptoms
The time to care for your pelvic floor isn’t just when problems arise. Proactive care is essential to maintaining long-term independence, preventing future dysfunction, and living a life free from unnecessary limitations.
By incorporating pelvic floor health into your fitness routine, you’re investing in your future—and there’s no better investment than that.
Whether you’re a fitness enthusiast, a new mom, or someone looking to move through life with greater ease, pelvic floor health is for you. With the right guidance and a holistic approach, you can build strength, confidence, and vitality from the inside out.
Ready to Learn More?
If you’re ready to take the next step in caring for your pelvic floor, I hope you'll join one of my Pelvic Floor Workshops or Pelvic Floor Yoga classes. These sessions are designed to help you understand, strengthen, and integrate pelvic floor health into your fitness routine with expert guidance and support. You don't have to figure all this out alone!
