How to Observe and Improve a Weak Pelvic Floor

Located between the tailbone (coccyx) and the pubic bone, the pelvic floor muscles support the bowel and bladder (and the uterus and vagina in females). Muscular bands (known as sphincters) that encircle the urethra, vagina, and anus pass through the pelvic floor. 

Internal organs and sphincters tighten as pelvic muscles contract, whereas relaxing the pelvic floor allows for urine and feces to pass easily. 

How to familiarize yourself with the pelvic floor

The more you get to know the muscles in your pelvic floor, the better you’ll be able to contract them at will. Here’s how you can identify your sphincters and detect muscle actions. 

  • Vaginal: insert one or two fingers into the vagina and attempt to squeeze them.
  • Urethral: when simulating urination, attempt to stop your flow midstream (do not attempt when actually urinating).
  • Anal: pretend you are attempting to stop yourself from passing gas and squeeze tightly.

Symptoms of a weak pelvic floor

A weak pelvic floor means your internal organs will lack full support. If such is the case, you may have trouble being able to control your urine, feces, or gas. Symptoms of a weak pelvic floor may manifest as follows:

  • Leaking urine when coughing, laughing, running, or sneezing
  • Being unable to hold urine before reaching the toilet
  • Passing gas from the anus or vagina when bending over or lifting items
  • Reduced sensation within the vagina
  • Tampons frequently dislodging or falling out
  • Distinct bulges on or around the vaginal opening
  • Heavy sensations in the vagina

Causes of a weak pelvic floor

There are a number of reasons you may be experiencing a weak pelvic floor, which includes: 

  • Having to support the weight of the uterus during pregnancy
  • Undergoing vaginal childbirth, which can overstretch the muscles
  • Experiencing the physical pressures of obesity
  • Chronic and recurring constipation
  • Constant, uncontrollable coughing
  • Various forms of surgery (such as prostate cancer treatments) that involve the cutting of muscles 
  • A drop in estrogen levels after menopause 

Complications you might experience

A weakened pelvic floor can lead to greater complications. Common symptoms such as a loss of bladder control and anal incontinence are bigger problems in themselves and must be treated by a doctor immediately. 

Sometimes, a weakened pelvic floor will cause difficulties during sex such as weakened sensations within the vagina. Other times, internal organs (like the bladder and uterus) normally supported by the pelvic floor can slip into the vagina. This is known as a prolapse, which is indicated by a bulge in the vagina or deep vaginal aching and pain. 

Exercises to reduce symptoms of pelvic floor weakness

To improve the condition of your pelvic floor, you can take part in daily exercises that can easily be performed indoors and require little to no equipment. Ideally, you’ll want to repeat these exercises at least 5 to 6 times a day when you’re starting out, then transition into repeating them 3 times a day as you progress. 

Before getting started, relax your abdominal muscles. Breathe normally. Now you’re ready to get started. 

  1. To prepare your body, gradually lift and squeeze your pelvic floor muscles as if you are attempting to stop the flow of gas or urine. Then, release gently and slowly.
  2. Squeeze your muscles slowly and hold them in place for 5 to 10 seconds before releasing. Repeat this step up to 10 times with at least 5 to 10 seconds between each turn. 
  3. Perform quick and strong squeezes, keeping in mind to squeeze the muscles every time you clear your throat, cough, or sneeze.

If you aren’t sure about how to perform the exercises correctly, contact your doctor or physiotherapist. It may take a few weeks or months before you notice significant improvement. In some cases, you’ll need to go beyond exercise to improve your muscles by: 

  • Losing excess body fat
  • Adjusting your daily diet to avoid constipation
  • Seeking medical attention


If you’re experiencing bladder leakage, loose vaginal muscles, or simply want to work on your confidence, Kegelmaster is who you want to turn to! We manufacture a unique vaginal exerciser designed to improve urinary incontinence, make your pregnancy comfortable, and enhance your sexual experiences! Worried about ordering one for the first time? Don’t—we promise we’re discreet!

Are you suffering from incontinence, prolapse and reduced intimacy?
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