When we talk about natural fertility, cycle charting, and learning to conceive naturally, pelvic floor health isn’t always part of the conversation. But it should be.

Whether you’re preparing for pregnancy, navigating postpartum recovery, or simply looking to feel stronger and more in control of your body, understanding the pelvic floor is essential. And yet, so many women are still unsure of what it actually is, let alone how to properly engage it.

In this post, I’m breaking down the five essential things every woman should know about her pelvic floor – especially if you’ve ever wondered, “Am I even doing these exercises right?”

Let’s dive in.

1. What is the pelvic floor?

Let’s start with the basics. The pelvic floor is a group of muscles and ligaments that stretch like a hammock from your pubic bone (at the front) to your tailbone (at the back), supporting the pelvic organs – your bladder, uterus and bowel.

The urethra, vagina and anus all pass through this muscular sling. And when the pelvic floor is strong, it keeps those openings closed until you’re ready to go to the toilet. It also supports the pelvic organs to prevent prolapse – that’s when one of those organs starts to push downward into the vaginal canal.

2. What does the pelvic floor actually do?

Your pelvic floor muscles have a whole list of important jobs:

• They help maintain bladder and bowel control by keeping those passageways closed until you’re ready.
• They stabilise the spine and pelvis as part of your core.
• They play a huge role in sexual function, supporting healthy arousal and comfortable intercourse.
• They prevent pelvic organ prolapse by holding your pelvic organs in place.
• They allow you to respond to increased abdominal pressure – like when you laugh, sneeze, or exercise – without leaking.

So yes, they’re kind of a big deal.

3. Signs your pelvic floor might not be working properly

You don’t have to be pregnant or postpartum to experience pelvic floor dysfunction – and no, these symptoms are not just “part of getting older”.

If you’re dealing with any of the following signs, it could mean your pelvic floor isn’t working as it should:

• Leaking urine when you sneeze, cough, or laugh
• A frequent or urgent need to urinate
• Difficulty emptying your bladder or bowel
• Passing wind (from either end) unexpectedly
• A heavy, dragging feeling in your vagina
• Pain during sex or reduced sensation
• Tampons or menstrual cups slipping out
• Ongoing back or pelvic pain

These are all clues that your pelvic floor might need some extra support.

4. How to actually activate your pelvic floor

Let’s get practical. Most women have been told at some point to “do your pelvic floor exercises” (or Kegels), but have never actually been shown how.

Here’s how to do it properly:

1. Find a relaxed position. Sit or lie down with your knees bent. Relax your thighs, glutes and tummy.
2. Squeeze and lift. Imagine you’re trying to stop passing wind or interrupt a wee mid-stream. You should feel a subtle tightening and lifting internally.
3. Don’t overdo it. You shouldn’t be holding your breath, tensing your legs, or clenching your bum.
4. Start small. Begin by holding the contraction for 3 seconds, building up to 10 seconds. Repeat this a few times, aiming for 3 sets per day.

Important note: If you’re ever unsure – or feel absolutely nothing when you try to engage those muscles – see a women’s health physiotherapist.

5. When to see a women’s health physio

Every woman should have at least one pelvic floor assessment from a trained women’s health physio, even if it’s just to confirm you’re activating the muscles correctly.

Here are some reasons to book an appointment:

• You can’t feel any movement when doing the exercises
• Your symptoms aren’t improving after a few weeks
• You’re experiencing back or pelvic pain
• You feel pressure or bulging during or after exercises
• You’re concerned about pain, leaking or sexual discomfort

A professional assessment will take the guesswork out of your pelvic floor routine – and could make a huge difference to your long-term health.

Protecting your pelvic floor in everyday life

Strengthening your pelvic floor is one piece of the puzzle. Here are some lifestyle tweaks to protect it long-term:

• Avoid constipation – prioritise fibre and hydration to reduce straining
• Don’t hold your breath when lifting, sneezing or coughing – engage your pelvic floor instead
• Manage your weight and overall pressure on the pelvic floor
• Stick with low-impact exercises like walking or pilates
• Be gentle with your body during high-demand seasons like postpartum or perimenopause

And remember – the goal here isn’t perfection. It’s progress.

Final thoughts from your fertility coach

As a fertility coach and physio, I’ve seen how easily pelvic floor dysfunction gets brushed aside or normalised. But you don’t have to live with leaking, pain or discomfort. With just a few minutes a day, you can build strength, function and confidence – and that matters whether you’re trying to conceive naturally, avoid pregnancy, or simply move through your day without symptoms.

So, be honest… have you done your pelvic floor exercises today?