The pelvic floor is a group of muscles, ligaments, and connective tissues that stretch like a supportive hammock from the pubic bone at the front to the tailbone at the back. These structures support the pelvic organs including the bladder, uterus (in women), prostate (in men), and bowel. The pelvic floor plays an essential role in bladder and bowel control, sexual function, and core stability.

Support

The pelvic floor holds the pelvic organs in place and helps prevent pelvic organ prolapse (when organs drop down).

Control

These muscles contract to maintain bladder and bowel continence and relax to allow emptying.

Sexual Function

The pelvic floor contributes to sexual sensation and satisfaction.

• In men, it supports erectile function and ejaculation.

• In women, it enhances vaginal tone and arousal.

Core Stability

The pelvic floor works with the diaphragm, deep abdominal muscles, and back muscles to stabilise the spine and pelvis.

Common causes include:

• Pregnancy and childbirth

• Ageing or menopause

• Surgery (e.g., prostatectomy)

• Chronic constipation or long-term coughing

• High-impact exercise or heavy lifting

• Obesity

Common symptoms may include:

• Urinary or faecal leakage (incontinence)

• A feeling of heaviness or bulging (pelvic organ prolapse)

• Pelvic or lower back pain

• Sexual dysfunction

1. Identify the Right Muscles

• Women: Imagine stopping the flow of urine or tightening around a tampon.

• Men: Imagine stopping passing gas or stopping urine mid-flow.
  (Use the urine-stop technique only once to identify the muscles – not as an exercise.)

2. Perform Pelvic Floor (Kegel) Exercises

• Contract the pelvic floor muscles for 3–5 seconds

• Relax for 3–5 seconds

• Repeat 10–15 times, 2–3 times per day

• Gradually progress to 10-second holds

3. Combine with Breathing

• Exhale gently as you contract

• Inhale as you relax

• Avoid holding your breath or squeezing the buttocks, thighs, or abdominal muscles

4. Integrate Into Daily Activities

Engage the pelvic floor during activities that increase abdominal pressure – such as lifting, coughing, or sneezing.

5. Include Core-Stabilisation Exercises

Pair pelvic floor activation with deep core strengthening to maximise benefits.
Helpful exercises include:

• Transverse abdominis activation

• Glute and hip stabiliser exercises

• Diaphragm–core–pelvic floor coordination drills

• Planks, side bridges, hip bridges

• Bird dog

The pelvic floor is a vital group of muscles that support pelvic organs, control bladder and bowel function, enhance sexual function, and contribute to core stability. Strengthening these muscles through correct activation and targeted exercises can significantly improve symptoms and overall pelvic health.

If you’d like help strengthening your pelvic floor, our Physiotherapists and Exercise Physiologists at Everybody Physio are here to support you.