Why pelvic floor training matters

A healthy pelvic floor needs to be ‘responsive’. It needs to contract, relax and lengthen, and work with your breathing and core muscles.

Regular practice can improve muscle awareness, coordination and control. When your pelvic floor works more effectively, it supports:

• bladder and bowel control (continence)
• movement and exercise
• everyday activities such as lifting and bending.

The way your pelvic floor works can change over time due to:

• the type and intensity of activity
• how your body manages pressure during movement
• life stages such as pregnancy, birth and menopause.

Knowing how your body changes can help you stay active in ways that feel supportive and sustainable.

The importance of tailored training

Like any exercise program, pelvic floor muscle training is most effective when it is designed for you.

The right approach will be different for everyone. Factors such as pregnancy, childbirth, pelvic floor symptoms and surgery can influence how your pelvic floor functions and the type of training that may be most helpful for you.

Depending on your needs, pelvic floor exercises may focus on:

• building strength
• improving coordination
• learning to relax
• or a combination of these.

Some women may have a pelvic floor that is tight or overactive (previously called ‘hypertonic’). For them, learning how to relax their pelvic floor is an important first step. If you’re not sure where to start, support is available.

A pelvic health physiotherapist or nurse continence specialist can help assess how your pelvic floor is working and guide you towards the approach that’s best for you.

• Find a pelvic floor physiotherapist near you.
• Contact the National Continence Helpline to speak to a nurse continence specialist. It’s free and confidential.

What you can do next

• Start pelvic floor exercises
  Follow the steps at Pelvic floor exercise for women or follow the guided exercise video

• Find expert advice and support
  If you need an assessment or guidance on your technique, contact:
  • A nurse continence specialist on the free and confidential National Continence Helpline
  • a pelvic health physiotherapist

Inclusive language note
References to ‘women’ or ‘men’ include anyone with similar health needs, regardless of sex at birth or gender identity. Read our Gender inclusivity statement.