Two Phases of Life When Your Pelvic Floor Needs Extra Attention

Most of us know that our bodies change with age.

But one area we don’t always think about is the pelvic floor, the deep muscles that support the bladder, bowel, and core. These muscles aren’t just “nice to have”; they’re essential for feeling strong, stable, and confident in daily life.

There are two times in a woman’s life where the pelvic floor is especially vulnerable, and where connection and strength are harder to find:

1. After Birth

It doesn’t matter whether you’ve had a vaginal delivery or a caesarean, both affect your pelvic floor and core. Vaginal births stretch and sometimes injure the muscles and connective tissue, while a C-section brings scar tissue and delayed healing.

In the weeks after birth, many women feel as if their pelvis, tummy, and back are no longer “theirs.” Healing takes time. Textbooks say six weeks for tissue repair, but that can be longer if you’ve had complications. This is a phase where you may feel anxious or unsure how to get started again.

The key here is gentle guidance: improving circulation, awareness, and a sense of ownership of your pelvic floor and core. This is not about rushing back to crunches or heavy training, it’s about safely rebuilding the foundation.

2. Later in Life - Around Menopause and Beyond

From around 35–40 years onwards, our muscles don’t adapt to training in the same way they did when we were younger.

Add to that hormonal changes during and after menopause, and the pelvic floor often weakens.

Many active women keep training their larger, visible muscles, abs, glutes, quads, but forget about the pelvic floor and deep core.

The result?

We sometimes put more pressure on the pelvic floor than support. That’s when problems like stress urinary incontinence show up: leaking during sport, coughing, or daily activities.

Why Awareness Matters

Research shows that more than 30% of women cannot contract their pelvic floor correctly at first, even if they think they can.

In one study, almost 45% of women aged 18–79 couldn’t perform the contraction during a routine exam. This means that without proper guidance, you might be doing the wrong thing, or even making symptoms worse.

The Good News

Pelvic floor training works.

Studies suggest that around 15 weeks of consistent, progressive training can make a big difference. It doesn’t have to be an hour a day, it’s about quality, awareness, and consistency.

Even if you don’t currently have problems, keeping these muscles strong is just like brushing your teeth or strengthening any other muscle in your body: maintenance is key.

My Approach

In FysioPilates, I focus on teaching you how to find and activate the deep muscles first, the pelvic floor and transverse abdominis.

From there, we build up gradually, adding load and challenge safely.

This way, your body becomes more stable, functional, and prepared for everything else you want to do, from running to lifting to simply enjoying life without worry.

A Final Thought

Incontinence is common, but it’s not something you “just have to live with.”

By paying attention to your pelvic floor, giving it the same respect as any other muscle, and seeking guidance when needed, you can build strength and confidence at any stage of life.

Your pelvic floor deserves that attention, because you deserve to feel secure, independent, and free in your own body.

And here’s something many of my clients notice when they start working with me: their waist begins to come back.

When you activate and strengthen your pelvic floor and deep core, your muscles develop tone, your posture improves, and your waistline naturally feels smaller, firmer, and more defined. It’s not just about preventing incontinence, it’s also about feeling stronger, looking better, and moving with more ease and confidence every single day.