The pelvic floor is often talked about as something small, hidden, or only relevant after childbirth.
But the truth is simple:

Your pelvic floor is a muscle, and like any other muscle, it needs attention, awareness, and the right kind of training.

There are typically two stages in life when this deep support system is challenged the most.
The first is after pregnancy and childbirth, where the tissues and muscles are placed under significant stress.
The second is later in life, often from around 35–40+, when natural changes in muscle strength, hormones, and recovery begin to influence how the body functions.

And this is where intentional training becomes important.

 

A Muscle You Cannot See,  But You Can Learn to Feel

Unlike your arms or legs, the pelvic floor does not create visible movement.
You cannot watch it contract in a mirror. You cannot easily measure it by how strong it looks.

Instead, pelvic floor training is about sensation, timing, and connection.

Many women train their abs, back, or glutes regularly, yet still feel unsure whether their pelvic floor is truly supporting them during daily life, when they walk, run, lift, sneeze, or jump.

And that makes sense.

Research suggests that many women believe they are contracting their pelvic floor correctly, yet a significant number are not. Not because they are doing something wrong intentionally, but because the body compensates.

I often see:

  • breath holding instead of lifting
  • gripping the buttocks
  • squeezing inner thighs
  • pushing down or straining
  • overusing the six-pack or back muscles

These strategies feel strong, but they are not true pelvic floor activation.

Real function comes from subtle control, not force.

 

Why Pelvic Floor Training Matters More After 35+

As we move through life, our muscles do not respond exactly as they did in our twenties.
Strength and support require more intentional stimulation.

A well-functioning pelvic floor can:

  • support your spine and posture
  • improve stability during movement
  • reduce the likelihood of leakage during exercise or daily activities
  • help you feel confident and free in your body

The earlier you build awareness and connection, the more you support yourself long-term.

Pelvic floor training does not need to be complicated or time-consuming.
But it does need to be specific and effective.

 

Function First and Not Just Stronger, But Smarter

My philosophy has always been about creating a body that moves with rhythm and ease, not tension.

Your pelvic floor does not work alone.
It works together with your breath, your deep core, and the muscles that stabilise your hips and spine.

When this coordination improves, movement often feels lighter:

  • your legs move more freely
  • your arms feel less restricted
  • your body feels supported rather than braced

This is not about squeezing harder.
It is about building a connection that supports you naturally throughout your day.

 

Why I Created Module 1, The Foundation

Because the biggest challenge I see is not effort, it is lack of connection.

That is why I created my online Pelvic Floor Training Module 1.

This five-week program focuses on the foundation:

  • eight carefully chosen exercises
  • gradual progression
  • guidance to help you avoid compensation
  • a clear structure so you build awareness step by step

Before strength comes control.
Before intensity comes precision.

You do not need to do more, you need to do it better.

 

When to Seek Guidance

If you ever feel unsure whether you are activating your pelvic floor correctly, I always recommend consulting a physiotherapist or specialist.

A simple assessment can confirm whether the muscles are working as they should.
Once you have that confirmation, training becomes clearer and more effective.

The goal is never to push harder, it is to build confidence in what you feel.

 

Small Effort and Big Long-Term Impact

Pelvic floor training does not need to take over your life.

In fact, once you develop connection, the work becomes part of what you already do, walking, exercising, standing, lifting, living.

The earlier you focus on improving function, the more you support your future self.

Because pelvic floor training is not about fear of problems.
It is about freedom of movement, confidence, and feeling supported in your own body.

Your pelvic floor is a muscle like any other, just deeper, quieter, and often forgotten.

And sometimes, the most powerful work is the work no one else can see.

-Astrid-

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