How Do You Know If You Have a Weak Pelvic Floor?

Have you ever wondered if the symptoms you’re experiencing could be caused by weak pelvic floor muscles? It’s a common question! Many women deal with unwanted symptoms that stem from their pelvic floor. The good news is: it’s not something you have to live with forever.

By the end of this post, you’ll understand what a weak pelvic floor is, the signs and symptoms to look for, and what you can do about it—so you can confidently return to the activities you love.

What Is the Pelvic Floor and Why Is It Important?

Your pelvic floor is more than a buzzword—it’s a vital part of your body. Imagine a group of hammock-like muscles at the base of your pelvis. These muscles play key roles in:

• Supporting your bladder, uterus, and rectum.
• Controlling urinary and fecal continence.
• Stabilizing your lumbar spine and pelvis.
• Enhancing sexual function.
• Managing abdominal pressure and sacroiliac joint stiffness.

The pelvic floor is primarily made up of slow-twitch muscle fibers, which provide endurance for daily functions. It also includes fast-twitch fibers for strength during sudden demands, like sneezing or laughing.

These muscles work in layers:

• Superficial layers: Help with continence through squeezing motions.
• Deepest layer: Provides a lifting contraction that supports your pelvic cavity.

Think of your pelvic floor like a trampoline. When relaxed, it moves downward, and when contracted, it lifts upward. This movement coordinates with your breathing. During inhalation, the pelvic floor relaxes slightly (like descending to a basement). As you exhale, it returns to the “ground floor” and can lift higher with a conscious contraction.

Related article: Pelvic Floor 101: Understanding Its Role in Postpartum Recovery

Signs and Symptoms of a Weak Pelvic Floor

How do you know if your pelvic floor is weak? Here are the most common signs and symptoms:

• Urinary incontinence: Leaking urine when you sneeze, cough, or laugh.
• Fecal incontinence: Difficulty controlling gas or stool.
• Pelvic pressure: A feeling of heaviness or fullness in the pelvis.
• Lower back or hip pain: Discomfort that might stem from weakness of the pelvic floor or surrounding muscles.

Recognizing that your pelvic floor could be a factor in these symptoms is the first step toward improvement!

What Causes a Weak Pelvic Floor?

A weak pelvic floor can be caused by several factors, including:

• Pregnancy and childbirth: The pelvis stretches to prepare for labor, and abdominal muscles lengthen to make room for the baby.
• Hormonal changes during menopause: Lower estrogen levels can impact muscle tone.
• Decreased physical activity: If you’re not using muscles regularly, your body conserves energy by reducing their strength. Decreases in overall body strength lead to decreases in pelvic floor strength. 

The good news is that no matter the cause of your weak pelvic floor, you can improve it in any phase of life!

Exercises for a Weak Pelvic Floor

The first step in strengthening your pelvic floor is learning to control these muscles. You need to be able to contract and relax them on demand.

Foundational Exercise: Diaphragmatic Breathing

1. Lay on your back with your knees bent and feet flat on the floor.
2. Take a deep, 360-degree breath, feeling your inhale expand into your back, abdomen, and pelvic floor. Relax as you inhale.
3. Exhale slowly, gently squeezing and lifting your pelvic floor while bringing your ribs down and in.
4. Make your exhale twice as long as your inhale to engage your core and pelvic floor fully.

Your diaphragm and pelvic floor naturally coordinate, so exhaling is the ideal time to contract these muscles.

Dynamic Exercises for a Stronger Pelvic Floor

These exercises go beyond traditional ‘Kegels’ by recruiting the pelvic floor muscles 30-50% more effectively for functional strengthening. To maximize their benefits, focus on intentional breathing and pelvic floor contractions with each movement. Remember to engage your pelvic floor during the exhale!

1. Lunge

• Stand with your feet shoulder-width apart.
• Step one leg back and lower into a lunge while inhaling. Lightly touch your back knee to the ground if possible.
• Exhale, squeeze your glutes, and return to standing. Repeat on the other leg.
• Keep your feet on “railroad tracks” (not a balance beam) for stability.

2. Squat

• Stand with feet hip-width apart.
• Sit your hips back as if lowering into a chair while inhaling. Keep your spine neutral and heels on the ground. 
• Exhale, lift your pelvic floor, and return to standing.

3. Bridge

• Lay on your back with knees bent and feet flat.
• Exhale, engage your core, squeeze your glutes, and press through your feet to lift your hips.
• Lower with control back to the starting position while you inhale.

4. Fire Hydrant

• Start on hands and knees with your hands under shoulders and knees under hips.
• Exhale, lift one leg out to the side, keeping the knee bent.
• Keep your core and pelvis stable while moving your leg.

5. Bear Pose

• Start on hands and knees. Curl your toes under.
• Exhale, set your core, and lift your knees just a few inches off the floor. Hold for a few breaths.

The Next Step Toward a Stronger You

Now you know what the pelvic floor is, how to recognize its weakness, and exercises to strengthen it. The best way to know for sure if your pelvic floor is weak is by a personal evaluation from a pelvic floor physical therapist to assess your specific needs. Find a pelvic floor PT near you!

If you’re looking for step-by-step education and video instruction to help you strengthen your pelvic floor, join my postpartum strengthening program, Strong to the Core: Postpartum. It’s designed to help you strengthen your pelvic floor so you can confidently return to the activities you love.

Take the first step toward a stronger pelvic floor and a more active life today!