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Let’s talk pelvic floor health. Not the most interesting topic (unless you’re me…), but it’s time we bring this unsung hero into the light. Whether you’ve had a baby, sit at a desk all day, run marathons, or just exist in a body—your pelvic floor health matters. And the good news? A few consistent, gentle habits can completely shift your relationship with it.
Here are my five go-to tips to care for your pelvic floor health daily—no overhauls, no shame, just smart, body-loving awareness.
Your breath is everything. Especially when it comes to pelvic floor health. The pelvic floor and diaphragm work together—they’re like besties in a very cool physiological dance.
When we hold our breath (hello stress), brace our abs, or breathe shallowly into our chest all day, the pelvic floor can get overloaded or, ironically, underused.
Try this daily:
Lay on your back with your knees bent. Place one hand on your chest, the other on your belly.
Inhale deeply through your nose, encouraging your ribcage to expand and allowing your belly to gently rise into your hand.
Exhale slowly through your mouth, feeling your belly gently fall.
Do this for 2 minutes a day. Feel your breath drop low.
This diaphragmatic breathing gently moves the pelvic floor, inviting softness and connection.
I know. You’re probably reading this while slumped at your desk or curled on the sofa—guilty as charged. But how we sit has a huge impact on our pelvic health.
When we tuck our pelvis under or lean back into our tailbone, we’re putting constant pressure on the pelvic floor. Over time, this contributes to dysfunction, tension, and even incontinence.
Quick reset:
Find your sit bones (the two bony bits under your bum).
Gently tilt your pelvis so you’re perched on top of them—not behind or in front.
Stack your spine. Breathe.
Just this tiny shift during your day can help the pelvic floor move and support you naturally. Posture is more than a spinal thing—it’s a pelvic thing too.
Forget kegels. (Okay, don’t forget them entirely if you’ve been prescribed them by a physio, but let’s diversify.) According to a 2016 study by Crawford, bridging exercises are one of the most effective ways to strengthen and support the pelvic floor.
Bridges activate the glutes, hamstrings and core while encouraging eccentric and concentric pelvic floor movement—which basically means you’re using it functionally, in harmony with your breath and body.
Try this:
Lay on your back, feet hip-width apart, knees bent.
Inhale to prepare.
Exhale and lift your hips slowly, engaging your glutes and tuning into the response of your pelvic floor.
Inhale at the top, exhale as you lower slowly.
Do 10 reps a day. Slow, connected, strong.
Honestly, if there’s one piece of advice I could give every woman (especially postnatal ones), it’s this: book a session with a women’s health specialist.
We get dental check-ups, smear tests, eye exams… but when it comes to leaking, heaviness, or pain—we whisper, avoid, or Google in the dark.
A pelvic health specialist can assess how your muscles are working, check for prolapse, and offer personalised support. It’s the best investment you’ll ever make in your body.
Your pelvic floor deserves better than guesswork. A session can change everything.
Sure, an hour-long Pilates class is great and will get results—but your pelvic floor loves little-and-often consistency more.
Standing up from the floor with awareness. Breathing properly during a walk. Not holding your pee for 3 hours. Squatting to pick something up with your feet planted. These daily moments matter.
Consistency over intensity. And if you need a little guidance…
👉 Join my 30-Day Challenge – bite-sized habits, daily support, and zero pressure. Because healing doesn’t have to be heavy.
Your body is resilient, responsive, and worthy of your care—whether you’ve had a baby or not, whether you’re 25 or 75. Let’s stop whispering about it and start listening to it.
You’re not broken. You’re not alone. And there’s so much support waiting for you.
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