The pelvic floor is a hammock of muscles that supports the bladder, womb and bowel and helps control when you pass urine. Keeping it strong protects against leaking urine and prolapse — and the good news is that pelvic floor exercises work at any age.
What is the pelvic floor?
The pelvic floor muscles stretch from the pubic bone to the base of the spine, supporting the pelvic organs and controlling the bladder and bowel. Like any muscles, they can be weakened — or strengthened.
What weakens it?
- Pregnancy and childbirth
- The natural changes of menopause
- Chronic coughing, constipation or straining
- Repeated heavy lifting
- Being significantly overweight
Pelvic floor (Kegel) exercises
Pelvic floor exercises are the first-line treatment for many urogynaecological problems, and a simple way to prevent them. To do them, tighten the muscles you would use to stop passing urine, hold for a few seconds, then relax — repeating in sets through the day. It can take a few weeks of consistency to notice the benefit.
Other ways to protect your pelvic floor
- Avoid constipation and straining
- Lift carefully and stay active
- Maintain a healthy weight
- Seek assessment early if you notice leaking or pressure
When exercises are not enough
If symptoms persist despite a consistent routine, further treatment may help — from a supportive pessary to the TOT procedure for stress incontinence or repair surgery for prolapse. An assessment finds the right next step.
It is never too late
Whether you are planning a pregnancy, recovering from childbirth, or going through menopause, looking after your pelvic floor pays off. A short assessment can give you a personalised plan.
See the full urogynaecology guide and our price list.
Sources: NICE, RCOG, ACOG, International Urogynecological Association guidance. This article is for general education and does not replace a medical consultation. Reviewed by Assist. Prof. Dr. Muzaffer Uçarer (Obstetrics & Gynaecology), UCARER Women’s Health, Istanbul.
