Pelvic Floor Power: What Every Woman Needs to Know

At True40, we believe strength begins from the inside out—and that includes your pelvic floor. This group of muscles plays a vital role in core stability, bladder and bowel control, and even sexual function. But many women don’t realize that a weak or tight pelvic floor can show up during workouts as leaking (yes, peeing during a workout), pelvic discomfort, or decreased performance. The good news? Just like any other muscle group, you can train and strengthen it.

What is Your Pelvic Floor and Where is it Located?

Your pelvic floor is a hammock-like sling of muscles that stretches across the bottom of your pelvis. These muscles support your bladder and bowels, and they connect with the urethra and vagina to help with control and stability. If you’ve ever wondered where is the pelvic muscle?—think of it like the base of your core, holding everything up and in place.

For fitness-minded women, it may help to imagine your pelvic floor like a trampoline: when strong, it’s supportive and springy; when weak, it starts to sag under pressure.

Why Your Pelvic Floor Matters for High-Intensity Workouts

At True40, our workouts are designed to be high-intensity yet low-impact. But if your pelvic floor muscles are weak, you may notice:

• Stress incontinence (leaking urine) when jumping, squatting, or lifting weights
• Pelvic pressure or heaviness
• Pain in the pelvis after exercise

Your pelvic floor isn’t just about avoiding leaks. It also supports your spine, stabilizes your movements, and contributes to sexual function. A weak pelvic floor can hold you back from performing your best in class.

Common Signs of Weak Pelvic Floor Muscles

If you’ve experienced any of the following, your pelvic floor may need extra attention:

• Peeing during a workout
• Difficulty controlling when you pass gas
• Feeling pelvic pressure or heaviness
• Lower back pain after workouts

These are common, but they’re not something you have to just “live with.”

Pelvic Floor After Pregnancy

Pregnancy and childbirth naturally stretch and weaken these muscles, which is why many women in their 30s and 40s notice lasting changes. Whether you had your baby last year or a decade ago, recovery is an ongoing process. The truth is, your pelvic floor after pregnancy may never feel exactly the same—but strengthening it is always possible. At True40, we encourage new moms (and seasoned moms!) to give themselves grace while also embracing the power of consistent pelvic floor exercises.

How to Find and Strengthen Your Pelvic Floor Muscles

If you’re unsure how to engage these muscles, try this simple technique: next time you use the bathroom, try to stop your urine midstream. Those are your pelvic floor muscles working. (Note: don’t practice this regularly—it’s just a way to find them.)

Here are beginner-friendly tips on how to strengthen the pelvic floor:

• Keep surrounding muscles (like your glutes and abs) relaxed
• Imagine tightening and lifting the muscles around your urethra and vagina
• Avoid holding your breath while engaging these muscles

Basic Kegel Exercise Technique

Kegel exercises are the most well-known way to strengthen your pelvic floor muscles. However, if you have an overly tight pelvic floor, kegels can be unhelpful. Pelvic floor specialists in your city can help identify any issues and how to mitigate them (we love the Thrive PT team!).

1. Sit or lie down comfortably.
2. Tighten the muscles you would use to stop urination.
3. Hold for 3–5 seconds, then relax.
4. Gradually increase the hold time to 10 seconds.

Focus on consistency rather than intensity—doing a few reps daily is more effective than overdoing it.

Beyond Kegels: Functional Pelvic Floor Exercises

At True40, we love incorporating pelvic floor strength into full-body movements. Try adding these into your weekly workouts:

• Bridge pose: Lie on your back, lift your hips, and gently tighten your pelvic floor.
• Modified planks: Support your core without holding your breath.
• Breathing techniques: Inhale fully, then exhale while lifting and tightening your pelvic floor muscles.

These functional moves help strengthen your pelvic floor while also training your core, hips, and glutes.

When to Seek Professional Help

If you experience persistent urinary incontinence, ongoing pelvic pain, or feel like you can’t activate these muscles, consider working with a pelvic floor physical therapist. Pelvic floor dysfunction is common—and treatable. Seeking help doesn’t mean weakness; it means taking control of your health and fitness journey.

For more on pelvic floor health, check out Cleveland Clinic’s overview and UCLA’s research.

Pelvic Power: Your Strongest Self Starts from the Bottom Up

The cornerstone of any effective low impact program is resistance training. Whether using bodyweight, bands, weights, or machines, resistance work builds lean muscle mass while improving functional strength.

Focus on compound movements that work multiple muscle groups simultaneously. Think squats, lunges, push-ups, and rows – all performed with control and proper form.