{"id":531815,"date":"2026-07-03T22:23:12","date_gmt":"2026-07-03T22:23:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/531815\/"},"modified":"2026-07-03T22:23:12","modified_gmt":"2026-07-03T22:23:12","slug":"everything-you-need-to-know-about-pelvic-floor-exercises-to-build-strength-at-your-core","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/531815\/","title":{"rendered":"Everything you need to know about pelvic floor exercises to build strength at your core"},"content":{"rendered":"

You might work at strengthening your glutes, hamstrings, and core, but how much attention do you pay to developing the inner strength of your hidden pelvic floor muscles?<\/p>\n

Shalini Wiseman, a chartered physiotherapist who specialises in women\u2019s health<\/a> and runs a clinic in Cork, says that our pelvic floor is something all adult women should be tending to more carefully.<\/p>\n

\u201cWomen tend to overlook it, often to their cost,\u201d she says. \u201cPay attention to your pelvic health, and you won\u2019t regret it later in life.\u201d<\/p>\n

\"CharteredChartered physiotherapist Shalini Wiseman: \u2018Tight pelvic muscles that are not working well can lead to constipation and bloating\u2019.\u00a0Picture: Gerard McCarthy.<\/p>\n

Many women overlook their pelvic floor muscles, which form a supportive hammock for internal organs and help to prevent back pain, improve posture, and boost their sex life. In fact, says Wiseman, the pelvic floor is as much in need of strength training as any other muscle group in the body and neglecting it will spell long-term trouble for our health.<\/p>\n

In women, pelvic muscle weakness is exacerbated by pregnancy and later as a result of hormonal changes during the menopause.<\/p>\n

Even everyday life can undermine the pelvic floor, with stress and weight gain among the factors that contribute to muscle weakness or overstretch.<\/p>\n

But how best can we best look after our pelvic floor? Here, Wiseman answers common questions and shares her top tips:<\/p>\n

At what age should we start caring for our pelvic floor?<\/p>\n

Focused pelvic floor exercises aren\u2019t necessary until young adulthood.<\/p>\n

\u201cMost young girls are still developing, and their pelvic floor will be in good condition,\u201d Wiseman says. \u201cGeneric exercise and staying active are more important up to the early 20s.\u201d<\/p>\n

Running, sports, and trampolining are excellent ways to strengthen the pelvic floor muscles and bones.<\/p>\n

\u201cIt\u2019s also important to avoid smoking and excessive drinking from a young age as these can have a detrimental effect on pelvic floor health and development,\u201d Wiseman says.<\/p>\n

Have a pelvic health overhaul at different stages of your life<\/p>\n

During and after pregnancy \u2014 or when you reach your 30s \u2014 the focus on pelvic health should intensify.<\/p>\n

\u201cHormones begin to ebb and flow, and that affects the health of the pelvic muscles,\u201d Wiseman says.<\/p>\n

\u201cIt\u2019s a really good idea to have a one-off consultation with a qualified physiotherapist to make sure you are doing your pelvic floor exercises the right way at this time.\u201d<\/p>\n

In your mid-40s, have another check-in. \u201cThis is the point when hormone levels begin waxing and waning in preparation for the menopause,\u201d Wiseman says. \u201cYou might start to gain a little weight, and there are also changes to the vulvic area and pelvic health.\u201d<\/p>\n

For older women who have never done any pelvic floor strengthening, it is best to have a check-up before starting on your Kegel strength work. \u201cIt is never too late to start looking after your pelvic floor,\u201d Wiseman says.<\/p>\n

How can we strengthen our pelvic floor muscles?<\/p>\n

Exercise is essential, but only works if it targets the pelvic floor correctly. A priority is daily Kegel exercises, named after the American gynaecologist who discovered the importance of repeatedly contracting and relaxing the pelvic muscles and recommended as among the most effective treatment methods for bladder leakage and incontinence, Wiseman says.<\/p>\n

To do Kegels correctly, imagine you are trying to stop yourself from passing wind and urine at the same time by tightening the back passage and pulling it upwards and forwards. These exercises can be done sitting, lying on the ground or on all fours, however you are most comfortable.<\/p>\n

Aim for a total of 10 sustained isolated contractions \u2014 squeezing and holding the pelvic floor muscles for five to 10 seconds. This is followed by a series of fast squeezes of the muscles for one to two seconds. Do this three times daily to strengthen pelvic muscles and achieve better bladder control. After six months, the benefits will be significant \u2014 but you do need to keep them up.<\/p>\n

Add belly breathing to maximise the effect<\/p>\n

Practise diaphragmatic \u2014 or deep belly \u2014 breathing to boost pelvic muscle strength throughout the day.<\/p>\n

Sitting comfortably, put one hand on your belly just below your ribs and the other hand on your chest. Take a deep breath in through your nose, and let your belly push your hand out. Then breathe out through pursed lips as if whistling. The pressure created by this exercise acts a bit like a balloon, helping to stabilise your spine and reducing the risk of conditions like pelvic pain and dysfunction, as well as lower back pain.<\/p>\n

\"BellyBelly breathing has been shown to help boost pelvic muscle strength throughout the day<\/p>\n

It is important to master this type of breathing while you do Kegels, although it can take time.<\/p>\n

\u201cIt really helps with muscle recruitment in the pelvic area,\u201d Wiseman says.<\/p>\n

\u201cThe simplest way to think about it is to breathe into your belly before you squeeze, which makes your diaphragm descend, and your pelvic floor lengthen.\u201d<\/p>\n

As you exhale, squeeze the muscles to avoid piling pressure on the pelvic floor.<\/p>\n

\u201cIt seems like a subtle movement, but it is a proper muscular contraction,\u201d she says.<\/p>\n

Is there anyone who shouldn\u2019t do Kegel exercises?<\/p>\n

If you have pain wearing a tampon, when you have penetrative sex, or pain when you open your bowels, you shouldn\u2019t do specific pelvic floor exercises.<\/p>\n

\u201cThere is likely muscular tightness or poor muscle coordination,\u201d Wiseman says.<\/p>\n

\u201cYou will need a therapist to teach you how to lengthen your pelvic floor before doing any strength exercises.\u201d<\/p>\n

If you have incontinence, do your pelvic floor exercises for four weeks to see if your bladder control improves. In many cases, it will, says Wiseman.<\/p>\n

A Cochrane Review found that women with incontinence were eight times less likely to suffer if they stuck to these workouts.<\/p>\n

\u201cIf things don\u2019t improve, make sure you seek a consultation to see what is going on,\u201d says Wiseman.<\/p>\n

Look after your digestive health<\/p>\n

\"AA healthy, balanced diet will minimise problems in your pelvic floor<\/p>\n

Women who complain of pelvic floor pain often struggle with gut health issues \u2014 and vice versa.<\/p>\n

Wiseman says: \u201cOne of the best ways to prevent pelvic floor pain and dysfunction is to maintain good bowel habits, as constipation causes people to strain, and that can exacerbate pelvic floor problems.<\/p>\n

\u201cEqually, tight pelvic muscles that are not working well can lead to gut issues such as constipation and bloating.\u201d<\/p>\n

Eat a healthy, balanced diet high in fibre and wholegrains and low in processed foods to minimise problems. \u201cFibre and probiotics are very important for healthy pelvic floor function,\u201d she says.<\/p>\n

Will gadgets help?<\/p>\n

A proliferation of gadgets is available, promising pelvic floor reconstruction by training you from the inside. They come in an array of sizes and shapes and include pelvic trainer devices and Kegel weights designed to be inserted in the vagina \u2014 a sort of kettlebells for your lady parts. Billed as being discreet enough to wear in meetings, they work by forcing the pelvic muscles to contract to keep the object inside, although the jury is out when it comes to their benefits.<\/p>\n

\u201cNot all gadgets are made the same,\u201d Wiseman says. \u201cSome, such as those that fit between your thighs, do nothing for your pelvic floor, whereas others, such as the Perift that goes inside the body, can be helpful.\u201d<\/p>\n

She adds that your pelvic muscles need to be strong enough to use them and that only women who have been practising Kegels regularly should try.<\/p>\n

\u201cYou are wasting your time if you use these gadgets and [your pelvic floor muscles] aren\u2019t strong enough,\u201d she says.<\/p>\n

\u201cDo Kegels twice a day and get strong enough before even thinking about gadgets.<\/p>\n

Is Pilates a good idea?<\/p>\n

Wiseman says that Pilates \u201chas a knock-on effect for pelvic floor health\u201d, helping to strengthen it if you have sufficient strength after doing regular Kegels.<\/p>\n

One 2020 study showed that a Pilates programme was an effective and sustainable method that decreased stress urinary incontinence, a common symptom of poor pelvic muscle strength that involves urine leakage when someone coughs, sneezes, lifts weights, or runs.<\/p>\n

Keep up pelvic floor and resistance training for life<\/p>\n

\u201cAs we age, we lose 1% muscle mass per year or 10% per decade,\u201d says Wiseman. \u201cAnd the same thing is happening to the muscles of your pelvic floor.\u201d<\/p>\n

By our 70s, we have typically lost 20% of our muscle mass.<\/p>\n

\u201cFunctional resistance training is important as a strong body means a strong pelvic floor,\u201d she says.<\/p>\n

But if you fail to work your pelvic floor muscles with Kegel exercises as you age, the consequences can be significant.<\/p>\n

\u201cWe must try to keep that muscle bulk as healthy as possible,\u201d Wiseman says.<\/p>\n

\u201cHowever, if it causes pain or you have urinary complications, speak to your GP before doing the Kegel exercises.\u201d<\/p>\n

Do you need vaginal oestrogen?<\/p>\n

Women have many oestrogen receptors throughout the body.<\/p>\n

\u201cAs our oestrogen levels decline around the menopause, the mucosal area of the vagina starts to get thinner, causing sex to become painful,\u201d Wiseman explains.<\/p>\n

\u201cIf you have had children, your vagina also undergoes structural change, and the scaffolding becomes weaker still as you age.\u201d<\/p>\n

Even if your pelvic floor muscles are super strong, you might not be able to hold things together completely and may experience urinary leakage.<\/p>\n

\u201cVaginal oestrogen is useful for this,\u201d she says. \u201cIt is safe to use even when breastfeeding if you have pelvic floor issues.\u201d<\/p>\n

It\u2019s best to speak to your GP about suitable hormonal replacement therapy options.<\/p>\n","protected":false},"excerpt":{"rendered":"You might work at strengthening your glutes, hamstrings, and core, but how much attention do you pay to…\n","protected":false},"author":2,"featured_media":531816,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[33970,1649,499,103,61,60],"class_list":["post-531815","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-health-body","tag-health-nutrition","tag-fitness","tag-health","tag-ie","tag-ireland"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/531815","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=531815"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/531815\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/531816"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=531815"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=531815"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=531815"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}