If we’re being honest, how often do you think about your pelvic floor? (“What even is my pelvic floor?” might have been your first thought just now.) No judgment – we rarely give this MVP of muscles the attention it deserves until it starts slacking.
The pelvic floor works hard every day, helping you laugh without leaking, sneeze without surprises, and conquer whole dance floors without worry. If any of these have become less predictable lately, don’t worry, we’re here to help.
Think of this post as the guidebook your pelvic floor never knew it needed. Ahead, we’re serving up daily habits that’ll turn your pelvic floor into the Beyoncé of body systems. Let’s jump in with a giggle (and minimal leakage!).
1. Sip Smarter, Pee Smarter
First things first, check your hydration habits. While it’s true that guzzling eight bottles of water by lunch might make your skin glow like a Disney prince or princess, it can also mean frantic dashes to the bathroom. On the flip side, not drinking enough water can irritate your bladder, making it overactive.
Find your hydration sweet spot by drinking smaller amounts consistently throughout the day. And caffeine fiends, heads up! Coffee can be a bladder irritant, which means it might make you feel like you need to pee right now and again in 20 minutes. Still love your lattes? Maybe aim for one or two instead of seven. Your bladder will thank you.
2. Perfect Your Posture
Channeling Quasimodo all day at your desk? Not great for your pelvic floor (or your social game, TBH). Good posture isn’t just about looking confident or preventing back pain. A slouched posture puts unnecessary pressure on your pelvic floor, making it harder to support your bladder, bowels, and other organs.
Make an effort to sit tall with your shoulders back, your chest open, and your feet flat on the floor. Add a little reminder on your phone if needed. (Pro tip: Avoid locking your knees when you’re waiting in line or standing around mid-convo. It tends to transfer extra stress to your pelvic region.)
3. Do Your Kegels, But Do Them Right
Ah, Kegels. These are like squats for your pelvic floor – but the good news is no one has to see you doing them. Still, just like squats, form matters. Start by identifying the right muscles. Hint: It’s the same “squeeze” you’d use to stop the flow of urine midstream (but don’t actually practice this while peeing, okay?).
Once you’ve got the hang of it, aim for three sets of 10 reps a day. But don’t overdo it. You wouldn’t do two hours of bicep curls and expect glowing results, right? Too much tightening can leave the pelvic floor tight and overworked, which opens up another can of worms entirely. Balance is key here!
4. Breathe Deep, Stress Less
Here’s a fun pelvic-floor fact for you. When you’re stressed, your body often tenses up (cue hunched shoulders, furrowed brows, and shallow breathing). This tension can creep into your pelvic muscles, causing them to clench unnecessarily. Chronic stress can keep your pelvic floor in this constant grip, creating weakness over time.
Spend a few moments each day doing deep belly breathing. Place a hand on your lower belly, inhale deeply through your nose, and exhale fully out of your mouth while feeling your belly rise and fall. Think of it as yoga for your insides. Bonus points if you play calming music or light a ridiculously fancy candle while doing it.
5. Move Your Booty (and the Rest of You)
Spoiler alert: Sitting for hours doesn’t love your pelvic floor. Your muscles do their best work when they’re engaged and moving. Think of your pelvic floor as part of a team that includes your abs, hips, and glutes. Strengthening these other muscles supports the entire system.
For starters, try adding a short daily walk, some squats, or even just a quick stretch break during work. If you’re feeling fancy, Pilates (a.k.a. the pelvic floor’s favorite workout) incorporates tons of exercises specifically designed to strengthen this area. And hey, remember the advice about posture!
6. Laugh Without Fear
The big goal here is to leak less and laugh more, right? But it might take a minute to build back your pelvic floor strength, so in the meantime, you can adjust other habits. For one, try bending slightly forward when you sneeze or cough, as it can reduce pressure on your bladder.
And don’t feel embarrassed if urinary leakage happens! Most people don’t talk about it (thanks, social taboos), but it’s incredibly common. The important thing is that you’re learning how to take control of it now. Plus, stressing about it only creates more tension in your body.
7. Mind Your Gut (Literally)
Did you know your pelvic floor works closely with your digestive system? Constipation can create a not-so-fun cycle for your pelvic floor because straining during bowel movements can weaken it over time.
A high-fiber diet with plenty of fruits, veggies, and whole grains can do wonders. And don’t forget to pair it with drinking plenty of water (see tip #1). If you’ve been gripping the sides of your toilet bowl like you’re at a rodeo, it’s time to rethink your approach!
Improving your pelvic floor doesn’t mean making drastic life changes overnight. Habits don’t have to be huge to have a big impact. Think of these tips as tiny investments in your health that’ll pay out in confidence, comfort, and fewer sprints to the restroom.
If you want a deeper, guided approach, check out programs like the Leak Less, Laugh More course. It’s packed with science-backed strategies to help you reclaim control of your pelvic floor while keeping things as fun as a Friday night out.
Because life’s too short to hold back laughter (or a sneeze). Cheers to a stronger, happier pelvic floor!