Pelvic Floor Health

Your Pelvic Floor Matters: What It Is, Why It’s Important, and How to Strengthen It Safely

When we think about core strength, our minds often go straight to abs and obliques but there’s a deeper, often overlooked layer of strength that plays a major role in our health and wellbeing: the pelvic floor. Incorporating pelvic floor exercises into your routine can help prevent dysfunction.

At ProHealth EP and ProPilates, we’re passionate about empowering women to understand and support this vital group of muscles through education, movement, and ongoing care. Whether you're experiencing pelvic pain, recovering post-birth, or simply want to build strength and confidence, this blog is your go-to guide for understanding your pelvic floor.

What is the Pelvic Floor?

Your pelvic floor is a group of muscles that sit like a hammock at the base of your pelvis. They support your bladder, bowel, and uterus, and help with continence, core stability, and even sexual function. These muscles also work in harmony with your diaphragm and deep core muscles to regulate abdominal pressure—especially important during lifting, sneezing, or exercising.

When this muscle group is weakened or too tight, it can lead to a range of symptoms, from incontinence to discomfort during intimacy.

What Causes Pelvic Floor Dysfunction?

Pelvic Floor Weakness may develop due to:

⭐ Childbirth (especially with large babies or prolonged pushing)

⭐ Menopause and hormonal changes

⭐ Chronic constipation or heavy lifting

⭐ Persistent coughing or being overweight

Pelvic Floor Tightness (Hypertonicity) can be caused by:

⭐ Chronic stress or anxiety

⭐ Over-bracing the core during workouts

⭐ Endometriosis, pelvic inflammation, or past trauma

⭐ Holding on too long before going to the bathroom

Both types of dysfunction can impact your quality of life but with the right guidance, they’re absolutely manageable.

Signs You May Have Pelvic Floor Concerns

If you experience any of the following, your pelvic floor might need some attention:

⭐ Incontinence when laughing, sneezing, or exercising

⭐ A constant or urgent need to urinate

⭐ Difficulty emptying your bladder or bowels

⭐ Painful sex or pelvic pain

⭐ A sense of heaviness or pressure in the pelvis

It’s also possible to have both tight and weak pelvic floor muscles, which is why a personalised assessment is so important.

Why Strengthening (and Relaxing) Your Pelvic Floor Matters

Whether you’re pregnant, postpartum, or years into menopause, caring for your pelvic floor is key. Some of the benefits of pelvic floor exercises include:

⭐ Better bladder and bowel control

⭐ Reduced risk of pelvic organ prolapse

⭐ Improved sexual function and confidence

⭐ Quicker recovery after birth

⭐ Core stability for everyday strength and safety during movement

What Happens to the Pelvic Floor During Exercise?

During high-effort movements (like lifting weights or even core exercises), abdominal pressure builds—and this pressure pushes down onto your pelvic floor. If the pelvic floor is already under strain, this can increase the risk of leaks or prolapse. That's why it's crucial to learn how to engage and relax these muscles properly during movement.

How Our Women’s Health Exercise Physiologists Can Help

At ProHealth EP and ProPilates, our Women's Health Exercise Physiologists specialise in identifying and managing pelvic floor issues whether it’s weakness, tightness, or both. Incorporating pelvic floor exercises into your routine can help prevent dysfunction.

Through 1:1 assessments and evidence-based programming, our team develops personalised plans that address your unique symptoms, goals, and lifestyle. We integrate breathing, mobility, strength, and functional movements to support real-life needs—like lifting kids, running errands, or returning to exercise after childbirth.

We also collaborate with pelvic health physios and other allied health professionals to ensure a holistic, supportive approach to your care. Whether you're managing incontinence, preparing for birth, or recovering postpartum, we’re here to help you move safely and confidently again.

How Can We Support You?

⭐ Initial Assessments to assess your inidividual needs and goals

⭐ 1:1 and group Reformer Pilates guided by qualified Exercise Physiologists

⭐ Individualised exercise for pelvic floor-safe modifications

⭐ Child-minding at our Dinky Dolphins Crèche so you can focus on you

Let’s Build a Stronger You

No matter where you’re at in your journey, we’re here to support you. Your pelvic floor is foundational to your wellbeing, so let’s give it the care it deserves. Supporting pelvic floor health is essential for women of all ages. Incorporating pelvic floor exercises into your routine can help prevent dysfunction.