Your pelvic floor: what happens when it’s weak
Your pelvic floor muscles give you control over your bladder and bowel. They also hold your bladder, bowel and uterus in place.
If you have weak pelvic floor muscles, you might feel heavy around your bottom or vaginal area, have trouble controlling wind, or leak urine when you cough, sneeze, laugh or exercise. You might feel an urgent need to urinate.
How to strengthen your pelvic floor
Go to the toilet when your bladder feels full – not ‘just in case’. When you sit on the toilet, relax and lean forward. Put your feet close to the toilet, flat on a step on the floor. Putting your feet on a step can help with constipation.
Do pelvic floor exercises. Squeeze, lift and hold, as if you’re trying to hold in urine or wind. Do a set where you hold for as many breaths as you can, and repeat 3-5 times. Do a set of 10 strong, quick squeezes and lifts.
Tips for pelvic floor care
Remembering to do the exercises can be tricky. Try doing them whenever you have a shower, wash your hands or brush your teeth.
Squeeze your pelvic floor muscles and hold them before you cough, sneeze, squat or lift anything. This prepares and protects your pelvic floor.