Pelvic Floor Health: The Unsung Hero of Women's Fitness & HEALTH
My Pelvic Floor “uh-oh” Moment!
Ladies, let’s get real for a moment. If we’re going to talk pelvic floor health, let’s start with something relatable. I’m 57 now, but about ten years ago, I had my first “uh-oh” moment during a pull-up at the gym. On the last rep, while struggling to get my chin over the bar, —bam—a leak. Cue the dash to the bathroom and a whole lot of embarrassment. That was my wake-up call and the beginning of my journey to understand and strengthen my pelvic floor.
Nearly 1 in 3 women in the U.S. experience pelvic floor dysfunction. After age 50, the rates climb even higher to as much as 50%. Yet, most of us never talk about it. It’s time to change that. In this post, we’ll bust myths, share the facts, and dive into practical solutions that can help you reclaim your core confidence and build a foundation that supports every part of your fitness journey.
The Basics: What Is Pelvic Floor Health,
and Why Should You Care?
Your Body’s Hidden Hammock
The pelvic floor is a powerful group of muscles, ligaments, and tissues that form a hammock at the base of your pelvis. It supports your bladder, uterus, bowels, and more. It’s also deeply connected to core strength, posture, and stability. When the pelvic floor is strong, everything functions smoothly. When it weakens, it can lead to leaks, pain, and even prolapse.
These changes are common—but they’re not inevitable. It’s time we stop normalizing suffering and start talking about real solutions
The Midlife Connection: Hormones, Aging, and Your Pelvic Floor
As estrogen levels drop during perimenopause and menopause, tissues that were once elastic and resilient can become weaker and less responsive. For many women over 50, this hormonal shift can bring or amplify symptoms like urinary leaks or reduced core stability.
Over the past year, I’ve had more clients open up to me about pelvic floor issues, but only after I brought it up first. Most had never mentioned it in their initial consultations. That silence speaks volumes. But here’s the truth: You don’t have to live with these symptoms. With the right strategies, you can rebuild strength and confidence. It’s never too late, and honestly, significant progress can be made in as little as 30 days!
Myth-Busting:
Science Says: Yes, You Can Improve
A 2025 Cochrane review confirmed what I see in my coaching: Pelvic floor muscle training (PFMT) significantly improves urinary incontinence symptoms. It’s even more effective with tools like biofeedback. Research also shows benefits for women with prolapse symptoms and overall quality of life, particularly those over 50. In addition, there are new medical interventions; however, I have found that for most women, lifestyle changes and a good pelvic floor workout routine can be life-changing.
Translation: It’s never too late. You can regain control and build strength in your pelvic floor just like any muscle of the body!
Lifestyle & Fitness Tips to Support Pelvic Floor Health
📈 Maintain a Healthy Weight
If you’re carrying excess weight, you now have another good reason to make some healthy lifestyle changes. Excess weight adds pressure on your pelvic floor, increasing the risk of incontinence and prolapse. Losing just 5-10% of body weight can cut symptoms by up to 50%.
Focus on long-term habits, such as portion control, daily movement, and strength training—all of which we incorporate into my StrongHer programs.
🦴 Try Diaphragmatic Breathing (Core Breath)
Breathing deeply and in sync with your core reduces tension and improves pelvic muscle coordination. Practice lying down with one hand on your belly. Inhale to expand your belly and relax your pelvic floor; exhale and let your belly fall while contracting your pelvic floor both inward and upward. Spending just five minutes a day can improve muscle control and relaxation. Ask me to teach you the proper technique if we work together in person. (Should I make a video?🤔)
🥜 Eat More Fiber
Constipation strains your pelvic floor. Increase fiber intake (25–30g/day) with foods like oats, berries, apples, fibrous vegetables, whole grains, and legumes. While eating fiber-rich foods is preferable, adding a daily fiber supplement can increase your daily fiber intake. (I add flavorless Benefiber powder to my morning coffee daily!) Drink water (aim for 100 oz/day) to help fiber do its job and keep things moving smoothly.
🌟 Add Targeted Pelvic Floor Exercises
Kegels are foundational, but they’re most effective when layered into real-life movements and specific exercises. Practice by contracting the pelvic floor muscles (as if stopping urine), holding for 3–5 seconds, and relaxing. Aim for 3 sets of 10 daily. As you progress, we can integrate them into many functional movements and exercises. That’s when the basic Kegel becomes a turbocharged PF revitalizer.
🦪 Eat to Support Muscle Repair
Fuel your body with:
Protein (0.7 - 1g per lb of ideal body weight): eggs, fish, lean meats, legumes, Greek yogurt. Most women vastly under-eat protein. Aim for 20-30 grams per main meal.
Magnesium: spinach, nuts, legumes, peas, whole grains, yogurt, and dark chocolate. A multi-type fiber supplement can have great benefits.
Omega-3s: salmon, walnuts, flaxseed.
Hydration: Stick to plain water; limit bladder irritants like caffeine and alcohol
Exercises That Build a Resilient Core
As mentioned previously, there are additional exercises and techniques beyond Kegels that can help improve pelvic floor strength and function. While I won’t list every movement here, these are a few pelvic-floor-friendly favorites:
Bridges (engage glutes + pelvic floor)
Bird dogs (stability and coordination)
Planks (core and pelvic floor control)
Squats (integrate breath + PF engagement)
These movements, when appropriately cued, can improve symptoms over time. The key is personalization. That’s where I come in.
WRAPPING IT UP: This Is About Empowerment
Pelvic floor health is foundational to your vitality, strength, and confidence. And it’s time we treat it that way.
You’re not broken, and you’re not alone. Whether you’ve been ignoring symptoms or simply didn’t know where to start, now you have a roadmap. Let’s shift from "coping quietly" to "taking action."
If you want to talk more about your pelvic floor health, I’m here. Bring it up in your next session, book a private consult, or schedule a Zoom call. You choose the path—I’ll walk beside you.
Be StrongHer,
Coach Julia