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There is so much information out there about improving your pelvic floor and core but it can be a bit overwhelming and hard to know who to listen to! I’ve never been a fan of diving in at the deep end and throwing yourself into intense exercises that could actually do more damage than good and may not be sustainable in the long run.
Instead, I want to encourage you to educate yourself, learn to listen to your body and take up my Daily Motion Method; improving your pelvic floor function using movements you are already doing every day! I’m a real believer in consistency over intensity.
Your whole body impacts how your pelvic floor functions. When you’re experiencing pelvic floor dysfunction, what you are doing above and below your pelvis has a huge impact on overall muscle function.
There are 3 core pillars to my Daily Motion Method; breathing, posture and aligned movement.
Breathing is an incredibly powerful tool when it comes to improving pelvic floor function, and the best part is that you don’t need extra time or equipment to reap the benefits.
In fact, you can improve your pelvic floor function with every breath you take. The key lies in the way you breathe and the coordination between your breath and your pelvic floor muscles. Many of us tend to hold our breath or breathe shallowly, which stops the diaphragm moving properly and impacts how the pelvic floor moves too. This can contribute to dysfunction, especially after childbirth.
By consciously using your breath, you can create positive pressure that helps lift and activate the pelvic floor muscles without having to carve out specific time for exercises.
Improving your breathing patterns can have a profound impact on pelvic floor function, posture, and overall body mechanics. By training yourself to breathe more efficiently, you’ll engage your diaphragm and pelvic floor in a way that strengthens both areas and helps you maintain better alignment and control. You can watch one of my 30 Day Challenge Videos here or here are some effective exercises to help improve your breathing patterns:
This exercise helps you connect to your breathing patterns, raise awareness of your breath and
This exercise encourages full diaphragmatic breathing, expanding your rib cage in all directions, which supports core stability and pelvic floor activation.
Tip: Imagine you’re filling your lungs as if they were a balloon—slowly and evenly filling every part of the balloon (your rib cage) all the way down to the bottom, and then slowly deflating it as you exhale.
Your pelvic floor won’t function properly if your posture doesn’t let it! Equally, good posture isn’t about being stuck in one place but, instead, being able to move around throughout the day and change position while still maintaining a strong core and being aware of how you are holding yourself. Trying to keep your pelvis stacked over your ankles is a quick, easy win for your posture. Try to notice where your pelvis sits normally – lots of us swing it forwards so the weight is in the toes.
Top tip : Lift all of your toes off of the floor and see if that changes where your weight is.
When talking about aligned movement I mean focusing on slowing down, paying attention to your movement and coordinating your breath with any movements you make -it can be helpful to exhale on the effort so that our pelvic floor muscles are supporting us.
Top tip : breathe out when you lift your kids to help engage your pelvic floor muscles naturally without gripping
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There are some simple ways you can incorporate myDaily Motion Method into your routine
Sit Down in the Chair – Start by sitting in a sturdy chair with your feet flat on the floor, hip-width apart. Your knees should be at a 90-degree angle. Keep your spine long and tall, with your shoulders relaxed but not slouched. Think of sitting up straight like you’re tall and proud.
Initiate the Squat – As you prepare to stand up, focus on shifting your hips slightly back—like you’re going to sit back into a chair. Your chest should stay lifted, and your weight should shift into your heels and mid-foot, not the toes. As you stand up, keep your knees tracking over your toes. Imagine you are pressing your heels into the ground, and your glutes are helping lift your body.
Stand Up Slowly with Control – As you push through your heels to rise, breathe out and notice how your pelvic floor responds to the breath coordinating with the movement. You don’t need to actively engage your pelvic floor but as you move you might be able to feel your pelvic floor muscles working in conjunction with your core and glutes as you stand. Don’t worry if you can’t feel this yet as it can take a while to really tune into these muscles. Avoid pushing up too quickly or using momentum to rise. The key is to move slowly and with control to fully activate your pelvic floor muscles.
Sit Back Down with the Same Control – When sitting back down, initiate the movement by pushing your hips back first (not your knees forward). This will create space between your sit bones (at the base of your pelvis) and help to lengthen your pelvic floor. Lower yourself slowly and with control.
Gentle walking is a simple yet powerful tool for supporting pelvic floor health since it engages key muscle groups, improves posture, stimulates circulation, and helps alleviate stress. Whether you’re newly postnatal or looking to maintain pelvic health, walking is a low-impact, accessible exercise that builds pelvic floor strength and resilience over time.
It can be helpful to understand that while walking is great for your pelvic floor, if you have some pelvic floor dysfunction such as prolapse, you may need to consider how much walking you are doing. If you find that walking exacerbates your symptoms then you may need to modify how long you walk for and address your movement patterns and pelvic floor function with exercises. Always seek help if you are finding this.
A few tips:
Mind Your Posture – Keep your spine straight, your shoulders relaxed, and your hips level. Imagine lengthening through the crown of your head to avoid slumping.
Keep a Relaxed Pace – Walk at a comfortable, relaxed pace that feels good to you. There’s no need to rush; this is about gentle, mindful movement.
Listen to Your Body – If you feel discomfort or pelvic pressure while walking, slow down or take a break. As you progress, you can increase the duration and intensity gradually.
Standing on one leg while brushing your teeth is a great way to engage your pelvic floor muscles unilaterally, strengthen your core, and improve your overall balance and posture—all without taking extra time out of your day.
Stand Tall – Start by standing tall with your feet hip-width apart and your knees soft (not locked). Make sure your weight is evenly distributed on both legs.
Lift One Leg – Slowly shift your weight onto one leg and lift the opposite leg off the floor. You can bend the lifted leg slightly or extend it straight, depending on your balance. Focus on keeping your hips level and your pelvis neutral (avoid tilting your hips). The key is to find your balance without holding your breath.
Hold the Position – Hold the position for 30 seconds to a minute, depending on your balance and strength. If needed, you can hold onto the counter or wall for extra support at first. Over time, try to reduce the support as your balance improves.
Switch Sides – Once you’ve completed the time on one leg, switch to the other leg. Aim for about 2-3 sets per leg, depending on your comfort level.
These handy hints will push you in the right direction for improving your pelvic floor!
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