Vaginal Kung Fu: Your Guide to Pelvic Floor Wellness & Strength
23
Apr
Apr
When it comes to women’s wellness, some of the most important muscles in your body rarely get the attention they deserve.
We’re talking about your pelvic floor.
Think of your pelvic floor as a supportive muscular hammock at the base of your pelvis. These muscles help support your bladder, bowel and reproductive organs, contribute to bladder and bowel control, and play a role in sexual function.
That’s where our idea of โVaginal Kung Fuโ comes inโnot as a complicated workout or a promise of a magically โtighterโ vagina, but as a fun way to think about becoming more aware of, strengthening and properly relaxing your pelvic floor.
And just like any other muscle group, pelvic-floor training is about quality, consistency and control.
What Exactly Is the Pelvic Floor?
Your pelvic floor is a group of muscles and connective tissues that form the base of your pelvis.
They stretch between the pubic bone at the front and the coccyx, or tailbone, at the back.
These muscles help:
- Support the pelvic organs
- Control urine leakage
- Help control bowel movements and wind
- Respond when you cough, sneeze, laugh or lift
- Support your core and pelvic stability
- Contribute to sexual sensation and function
Your pelvic floor isn’t just about strength, though.
It also needs to relax properly.
A pelvic floor that is constantly clenched isn’t necessarily a healthy pelvic floor. Good pelvic-floor function means being able to contract when you need support and release when the muscles need to relax.
Why Should You Care About Your Pelvic Floor?
Your pelvic floor works throughout the day, often without you thinking about it.
Pregnancy and childbirth can place additional demands on these muscles, while ageing, hormonal changes, chronic constipation, repeated heavy lifting and persistent coughing can also contribute to pelvic-floor problems.
A well-functioning pelvic floor can help you:
- Reduce or manage urinary leakage
- Improve bladder control
- Support bowel control
- Support the pelvic organs
- Improve pelvic stability
- Become more aware of your body
- Potentially improve sexual awareness and satisfaction
Pelvic-floor exercises are also commonly recommended as part of the management of urinary incontinence.
Signs Your Pelvic Floor May Need Some Attention
Pelvic-floor problems aren’t always obvious.
You may notice:
- Leaking urine when coughing, sneezing or exercising
- A sudden or difficult-to-control urge to urinate
- Needing to urinate frequently
- Difficulty controlling wind or bowel movements
- A feeling of heaviness or pressure in the vagina
- A sensation that something is โcoming downโ
- Changes in pelvic sensation
- Difficulty properly contracting or relaxing the pelvic floor
Experiencing these symptoms doesn’t mean you’ve done anything wrong.
Pelvic-floor problems are common and treatable, and a healthcare professional or pelvic-health physiotherapist can assess what’s happening and recommend an appropriate programme.
Your Vaginal Kung Fu Starter Practice
Ready to meet your pelvic floor?
Let’s start simple.
Step 1: Find the right muscles
Imagine that you’re trying to prevent yourself from passing wind while also gently stopping the flow of urine.
You should feel a sensation of squeeze and lift around the pelvic openings.
Try not to:
- Hold your breath
- Clench your buttocks
- Squeeze your thighs together
- Pull your stomach in forcefully
- Tense your whole body
Your breathing should remain normal.
Important:
Do not regularly practise pelvic-floor exercises by stopping your urine stream while you’re actually urinating. This can interfere with normal bladder emptying. The urine-flow idea is simply a way to help identify the muscles.
The Slow Squeeze
Slow contractions help you practise endurance.
- Sit or lie comfortably.
- Gently contract your pelvic-floor muscles.
- Think โliftโ rather than โsqueeze as hard as possible.โ
- Continue breathing normally.
- Hold the contraction for a few seconds.
- Fully relax.
- Repeat.
As you become stronger, you can gradually build your hold towards 10 seconds, provided you can do so comfortably and with proper relaxation afterwards.
Don’t worry if you can only hold the contraction for a few seconds at first.
Quality matters more than forcing a longer hold.
The Quick Flick
Your pelvic floor also needs to react quickly.
Try a gentle, quick contraction followed by complete relaxation.
These quick contractions can help train the muscles to respond when pressure suddenly increasesโfor example when you cough, sneeze or laugh.
Think:
Squeeze โ lift โ release.
The release is just as important as the squeeze.
How Often Should You Do Pelvic Floor Exercises?
Consistency matters more than doing hundreds of repetitions once in a while.
NHS guidance commonly recommends regular pelvic-floor training, often involving both slow and fast contractions, with programmes performed several times throughout the day. Individual programmes may vary depending on your symptoms and assessment.
A simple starting point is to practise a small number of controlled contractions regularly and gradually build up.
If you’re experiencing urinary leakage or another pelvic-floor problem, a pelvic-health physiotherapist can create a programme specifically for you.
Don’t Forget the Relaxation
This is one of the most important parts of pelvic-floor wellness.
After every contraction, allow the muscles to fully relax.
Your pelvic floor needs both strength and coordination. Continually clenching the muscles isn’t the goal.
Think:
Contract โ hold โ release โ relax.
If you have pelvic pain, pain during sex, difficulty relaxing your pelvic floor or symptoms that worsen when you perform strengthening exercises, don’t simply keep adding more contractions. Speak with a healthcare professional or pelvic-health physiotherapist.
Pelvic Floor Wellness During Pregnancy and After Birth
Pregnancy and childbirth can place significant demands on the pelvic floor.
Pelvic-floor exercises are commonly recommended during pregnancy and after childbirth because they can help strengthen the muscles that support the bladder, bowel and pelvic organs.
After giving birth, however, your body needs time to recover.
If you have persistent urinary or bowel leakage, pelvic pressure, pain or other concerns after pregnancy or childbirth, speak with your healthcare provider rather than assuming you simply need to exercise harder.
Pelvic Floor Health During Menopause
Hormonal changes during menopause can affect pelvic and vaginal health.
Some women experience vaginal dryness, urinary symptoms or changes in sexual comfort during this stage of life.
This makes pelvic health an important part of your overall menopause wellnessโnot something you only think about after a problem appears.
For more information, read our complete guide to menopause, including symptoms, treatment options and lifestyle support.
Pelvic Floor Exercises and Sexual Wellness
Your pelvic floor muscles are involved in sexual function and sensation.
Some women may notice changes in sexual awareness or satisfaction when they become more familiar with these muscles and learn how to contract and relax them effectively.
But pelvic-floor exercises aren’t a guaranteed solution for every sexual concern.
Sexual wellbeing can be influenced by many factors, including hormones, stress, relationships, vaginal dryness, medications, pain and general health.
If sex is painful or uncomfortable, it’s worth investigating the cause rather than simply doing more Kegels.
Everyday Habits That Support Your Pelvic Floor
Your pelvic floor doesn’t exist in isolation.
Everyday habits can also affect pelvic health.
Stay active
Regular physical activity supports overall strength and wellbeing.
Avoid chronic straining
Constipation and repeated straining can place additional pressure on the pelvic floor.
Be mindful when lifting
Heavy lifting increases pressure through the abdomen and pelvis. Learning to coordinate your breathing and pelvic-floor contraction can be helpful.
Don’t ignore persistent coughing
Repeated coughing can place additional strain on the pelvic floor. If you have a persistent cough, speak with a healthcare professional.
Give your body time after childbirth
Recovery isn’t a race. If symptoms persist, get professional guidance.
When Should You See a Pelvic Health Professional?
Pelvic-floor exercises are helpful for many women, but they’re not the answer to every pelvic-health concern.
Speak with a doctor, gynaecologist, continence specialist or pelvic-health physiotherapist if you experience:
- Persistent urinary leakage
- Bowel-control problems
- Pelvic pressure or heaviness
- A bulging sensation in the vagina
- Pelvic pain
- Pain during sex
- Difficulty relaxing your pelvic floor
- Symptoms that don’t improve with regular exercises
A pelvic-health physiotherapist can assess how your pelvic-floor muscles are functioning and determine whether you need strengthening, relaxation, coordination work or another form of treatment.
Your Pelvic Floor Is Worth Knowing
You don’t need to be embarrassed about your pelvic floor.
These muscles are part of your body, they work hard every day, and they deserve the same attention you give the rest of your health.
So forget the idea that pelvic-floor wellness is about making your vagina โtighter.โ
Think instead about strength, control, coordination, relaxation and confidence.
That’s the real spirit of Vaginal Kung Fu.
Your body isn’t something to fix.
It’s something to understand, support and care for.
Frequently Asked Questions
What are pelvic-floor exercises?
Pelvic-floor exercises are controlled contractions and relaxations of the muscles at the base of the pelvis. They can help improve pelvic-floor strength, coordination and bladder and bowel control.
Are Kegel exercises the same as pelvic-floor exercises?
Yes. โKegelsโ is a commonly used name for pelvic-floor muscle exercises.
Can pelvic-floor exercises help urinary leakage?
Yes. Pelvic-floor muscle training can be effective for urinary incontinence, although the appropriate programme depends on the individual.
How long does it take for pelvic-floor exercises to work?
Results vary. Some NHS guidance notes that it can take several weeks to improve coordination and several months to build strength, so consistency is important.
Can you do too many pelvic-floor exercises?
Yes. The muscles can become fatigued, and more isn’t necessarily better. Rest and complete relaxation between contractions are important.
Should I do pelvic-floor exercises if I have pelvic pain?
Not without understanding the cause. Some people with pelvic pain may need help learning to relax the pelvic floor rather than simply strengthening it. Speak with a qualified healthcare professional or pelvic-health physiotherapist.
Can pelvic-floor exercises improve sex?
Pelvic-floor muscles contribute to sexual function and sensation, and some women may experience improved sexual awareness. However, sexual concerns have many possible causes and pelvic-floor exercises aren’t a universal solution.
