Your Pelvic Floor: The Hidden Core Muscle You Shouldn’t Ignore
When we talk about core strength, most of us picture six-pack abs or holding a solid plank. But there’s a hidden group of muscles right at the bottom of your torso that works quietly in the background, holding everything together.
These are your pelvic floor muscles, and keeping them strong with simple exercises called Kegels is one of the best things you can do for your long-term health.
What Exactly Is the Pelvic Floor?
Think of your pelvis like a bowl. The pelvic floor is a strong layer of muscle and tissue stretched across the bottom of that bowl, running from your pubic bone at the front to your tailbone at the back.
In everyday terms, these muscles have three key jobs:
Support – They hold your bladder, bowel, and (in women) the uterus in the right place.
Control – They help you control when you pass urine or open your bowels.
Stability – They work alongside your deep tummy and back muscles to support your spine.
Why Should You Care About Kegels?
Life isn’t always kind to the pelvic floor. Pregnancy, childbirth, surgery, getting older, heavy lifting, or even a long-term cough can weaken these muscles. When that happens, problems can start to creep in.
1. Stopping Those Little “Leaks”
One of the most common signs of a weak pelvic floor is stress incontinence. That’s the awkward leak that can happen when you cough, sneeze, laugh, or lift something heavy. Kegels strengthen the muscles that act like a tap, helping you stay in control.
2. Reducing the Risk of Prolapse
If the pelvic floor becomes too weak, the organs it supports can begin to drop down. This is called a prolapse. Keeping these muscles strong helps the pelvic floor act like a firm hammock, supporting everything above it.
3. Improving Core Strength and Posture
Your pelvic floor is literally the base of your core. If the base is weak, the rest of the structure suffers. Strengthening it can help ease lower back pain and improve your posture overall.
How to Do a Proper Kegel
One of the best things about Kegels is that you can do them almost anywhere—on the sofa, at your desk, or waiting for the kettle to boil—and no one will ever know.
Step 1: Find the Right Muscles
Imagine trying to stop yourself from passing wind while also stopping the flow of urine. You should feel a gentle lifting and squeezing inside.
Tip: Don’t regularly stop your urine mid-flow on the toilet. That’s just to help you find the muscles once—it’s not an exercise.
Step 2: Get the Technique Right
The slow squeeze: Gently lift and squeeze the muscles, hold for 5–10 seconds, then slowly relax. Repeat 10 times.
The fast squeeze: Quickly squeeze and release 10 times in a row. This helps your muscles react quickly when you sneeze or cough.
Step 3: Avoid Common Mistakes
Don’t hold your breath—breathe normally.
Don’t clench your bum or thighs—they should stay relaxed.
Don’t overdo it—these muscles can get tired, just like any other.
When Will You Notice a Difference?
This isn’t an overnight fix. Like any form of exercise, results take time. If you do your Kegels three times a day, most people start to feel a real improvement after about 8 to 12 weeks.
The secret is consistency. Once your pelvic floor is stronger, doing the exercises once a day is usually enough to keep things working as they should.
A small daily habit, quietly done, can make a big difference to your comfort, confidence, and long-term health.