Most women hear about the pelvic floor only after pregnancy or during postpartum recovery. But here’s the truth: you don’t have to give birth to have a weak pelvic floor. And you definitely don’t have to wait for symptoms to start caring for it.
Whether you’re a powerlifter, a busy mom, a runner, or someone who simply enjoys movement — your pelvic floor is working behind the scenes to support everything from your bladder to your spine to your breath.
Let’s dive into the science, the signs, and what every active woman needs to know.
What Is the Pelvic Floor, and Why Is It So Important?
Your pelvic floor is a group of muscles that sits at the base of your pelvis like a supportive hammock. It holds up your bladder, uterus, and bowel — and it’s responsible for:
- Controlling urination and bowel movements
- Supporting internal organs and posture
- Playing a role in sexual health
- Stabilizing your core (yes, it’s part of your deep core unit)
But here’s the twist:
High-impact workouts and weightlifting — especially without proper form or awareness — can strain or weaken the pelvic floor just like childbirth can.
Symptoms of a Weak Pelvic Floor (Even Without Pregnancy)
You don’t need to be postpartum to experience these signs:
- Leaking urine when you sneeze, laugh, cough, or jump
- Pressure or heaviness in your pelvic area
- Lower back pain or hip instability
- Pain during intercourse
- Trouble fully emptying your bladder
- Unexpected urgency or frequent bathroom trips
➡️ These symptoms can show up months or years after delivery, or even if you’ve never had a baby.
Why Lifting and High-Impact Workouts Can Contribute
Heavy squats, running, jumping, and intense core work increase intra-abdominal pressure — pushing down on your pelvic floor.
If that pressure isn’t managed correctly (with breathwork, core engagement, or proper pelvic alignment), it’s like trying to lift with a weak foundation.
Fun fact: A 2018 cross-sectional study published in Neurourology and Urodynamics found that high-impact sports like volleyball and athletics are associated with a higher prevalence of stress urinary incontinence among sportswomen, highlighting the importance of pelvic floor health in these activities.
How to Check Your Pelvic Floor Health
- See a Gynecologist and pelvic floor physiotherapist
They can do an internal or external exam and tailor a plan just for you. - Use a mirror test
Cough or lift while looking at your pelvic area — signs of bulging or movement may signal weakness. - Try a simple squeeze test
Can you gently contract your pelvic muscles without also clenching your abs or glutes? Can you hold that for 10 seconds?
What to Do: Pelvic Floor Care for Active Women
1. Integrate Kegel Exercises — But Do Them Right
- Contract the pelvic floor (as if stopping the flow of urine)
- Hold for 5–10 seconds
- Release and fully relax for equal time
- Repeat 10 reps, 2–3x/day
Avoid overdoing them — more isn’t better if the muscles are already tight or uncoordinated.
2. Master the “Blow Before You Go” Method
One of the most powerful — and overlooked — tools for protecting your pelvic floor during strength training is breath coordination.
“Blow Before You Go” means exhaling just before and during the hardest part of a movement (like standing up from a squat or pressing a dumbbell overhead).
Why it works:
- Exhaling reduces intra-abdominal pressure, helping your pelvic floor lift and support you instead of being overloaded
- It helps engage your deep core muscles (especially the transverse abdominis and pelvic floor)
- It prevents bearing down — a common cause of prolapse or pelvic dysfunction during lifting
Example:
- During a squat: Inhale as you lower down → then exhale through your mouth as you push back up
- Going up stairs or picking something off the floor? Exhale with effort
Think of it as syncing your breath + pelvic floor + core into one protective team.
3. Modify High-Impact Movements When Needed
- Replace jump squats with step-ups or land softer
- Reduce heavy barbell lifts temporarily if leaking occurs
- Focus on alignment, form, and recovery time
4. Try EMSella Therapy for Non-Invasive Support
- FDA-cleared chair that uses HIFEM (High-Intensity Focused Electromagnetic) technology
- Contracts your pelvic muscles ~11,000 times in a 28-minute session
- Backed by studies for treating incontinence and improving pelvic tone
Learn more here
Can You Still Do Abs, Pilates & Lifting?
YES — with modifications:
✅ Safe & Supportive Exercises
- Walking (flat or incline)
- Glute bridges & bird dogs
- Core work like dead bugs, side planks
- Resistance bands or dumbbells with controlled breath
- Modified Pilates (with pelvic focus)
- Swimming, cycling, and elliptical
❌ Avoid or Modify:
- Heavy barbell lifts with valsalva
- Crunches, sit-ups, flutter kicks
- Jumping or high-impact cardio (if leaking or pressure is felt)
- Double leg raises without core-pelvic control
You can return to higher impact and heavier lifts once the pelvic floor is rehabbed and integrated with your core correctly. Always rebuild with guidance if symptoms persist.
Recommended Pelvic Floor Support Products
- iTouch Sure Pelvic Floor Exerciser — EMS-based stimulation to retrain and strengthen muscles
- Perifit — biofeedback trainer that gamifies pelvic training
- Elvie Trainer — app-connected and discreet for regular use
- Core + Floor Restore Programs — online pelvic-safe workout routines
- BTL EMSella Sessions — clinical therapy for long-term muscle tone
Strong Isn’t Just About Muscles You Can See
You can deadlift 100kg and still leak. You can run marathons and still feel weak inside.
Your pelvic floor is part of your foundation — and no workout program is complete without it.
Don’t wait for symptoms to start. Whether you’ve had babies or not, prioritizing pelvic health is part of becoming stronger, more confident, and more in tune with your body — for life.
References
-
Hagovska M, et al. (2018). Prevalence and risk of sport types to stress urinary incontinence in sportswomen: A cross-sectional study. Neurourology and Urodynamics.
- Dumoulin C, Hay-Smith J. Pelvic floor muscle training versus no treatment for urinary incontinence in women. Cochrane Database Syst Rev. 2010. Cochrane