Let’s be honest: we don’t really think about our pelvic floor until something goes wrong. A little leak when sneezing? Less sensation during sex? A heavy feeling down there after a long day? That’s when we start Googling. But what if you could train your pelvic floor now to prevent these issues in the future? Spoiler: you can. And maybe you should.

What Does Your Pelvic Floor Actually Do?

Your pelvic floor is a network of muscles that supports your bladder, uterus, and intestines. Think of it like a trampoline: it needs to be flexible enough to bounce but strong enough to hold everything in place. If these muscles weaken (due to pregnancy, aging, hormonal changes, or even too much sitting), problems like urinary leaks, reduced sexual pleasure, or organ prolapse can occur.

On the flip side, a too-tight pelvic floor can cause painful sex, difficulty peeing, or a constant feeling of tension in your lower belly. So yes, training is smart—but only if you do it the right way.

Why Should You Train Your Pelvic Floor Before There’s a Problem?

🌟 To prevent those ‘oops’ moments
Leaking a little when you laugh, cough, or run? Not fun. But many women experience this, especially after childbirth or during menopause. Strong pelvic floor muscles help keep everything under control.

🔥 Better sex, anyone?
A well-trained pelvic floor improves blood flow, increases sensitivity, and leads to stronger orgasms. Plus, learning to consciously engage these muscles during penetration can heighten pleasure for both you and your partner.

🏋️ Say goodbye to lower back pain
Your pelvic floor works closely with your core muscles. A weak pelvic floor can contribute to lower back and pelvic pain, so strengthening it helps improve posture and stability.

🤰 Prepare for (or recover from) pregnancy
Pregnancy puts a lot of strain on your pelvic floor. Training now can help prevent prolapse and incontinence later. And if you’ve already had a baby, pelvic floor exercises can help speed up recovery.

How to Train Your Pelvic Floor Without Making It a Chore

1. Kegel Exercises – The classic. Tighten your pelvic floor muscles as if you’re stopping your pee midstream, hold for 5-10 seconds, then release. Repeat 10 times, three times a day. Pro tip: Don’t do this on the toilet (it can mess with your bladder habits)—try it while brushing your teeth instead.

2. Use a Smart Kegel Trainer – Not sure if you’re doing it right? Gadgets like the Lioness connect to an app and give you real-time feedback. Think of it as gamification for your vagina.

3. Yoga & Pilates – Many poses and breathing techniques naturally activate and strengthen your pelvic floor. Try ‘bridge pose’ or deep belly breathing exercises.

4. Check Your Posture – Believe it or not, slouching affects your pelvic floor. If you often sit or stand with a tucked or arched back, your muscles may be overworked or underused. A straight posture helps more than you think.

A Small Disclaimer

Not every woman needs the same pelvic floor workout. If your pelvic floor is already too tight, extra squeezing can actually make things worse, leading to pain during sex or difficulty urinating. If you have concerns or symptoms, a pelvic physiotherapist can help you figure out what’s best for your body.

💡 Bottom line: Yes, training your pelvic floor before problems arise is a smart move. Think of it as an investment in your future self—one that can save you discomfort and boost your pleasure. And let’s be honest—exercising for better orgasms might just be the most fun self-care routine ever. 😉