5 Pelvic Floor Tips Every Active Woman Should Know
When it comes to endurance sports, we often focus on training plans, nutrition, and recovery strategies—but how often do we think about our pelvic floor? As a women’s running and triathlon coach, I’ve seen firsthand how pelvic floor health can make or break an athlete’s performance, recovery, and long-term health.
A weak or overactive pelvic floor can lead to incontinence, core instability, back pain, and even reduced power output in running and cycling. Whether you’re a runner, triathlete, or just someone who loves to stay active, understanding and strengthening your pelvic floor can have a huge impact on your performance and quality of life.
Let’s dive into five essential pelvic floor tips to help you train stronger, run faster, and feel more confident in your body.
What is the Pelvic Floor and Why Does It Matter?
Your pelvic floor is a group of muscles that sit like a hammock at the base of your pelvis, supporting your bladder, bowel, and uterus. These muscles play a vital role in:
✅ Core stability – A strong pelvic floor improves posture and balance, essential for efficient running and cycling.
✅ Bladder and bowel control – Prevents leaks during high-impact activities like running or jumping.
✅ Breathing mechanics – Works with the diaphragm to regulate pressure in the abdomen, supporting endurance and strength.
✅ Sexual function – A healthy pelvic floor enhances sensation and reduces pain during sex.
✅ Injury prevention – A well-functioning pelvic floor can prevent hip, back, and knee issues by improving alignment and stability.
If your pelvic floor is too weak, you might experience leaking during exercise, poor core activation, or back pain. If it’s too tight, it can cause hip pain, difficulty relaxing, and even breathing issues during workouts.
Now, let’s look at how you can improve your pelvic floor function for better athletic performance.
1. Ditch the Kegels—Train Your Pelvic Floor Functionally
You’ve probably heard about Kegel exercises, where you squeeze and lift the pelvic floor muscles. But Kegels alone won’t fix a weak or tight pelvic floor—especially for active women.
Instead, train your pelvic floor in ways that mirror real-life movement:
🟢 Diaphragmatic Breathing – Deep belly breathing helps coordinate the diaphragm and pelvic floor, reducing tension and improving relaxation.
🟢 Glute & Core Strengthening – Exercises like deadlifts, squats, and bridges activate the pelvic floor without excessive gripping.
🟢 Impact Training with Control – Jumping, running, and plyometrics can strengthen the pelvic floor when done correctly—but poor form can worsen dysfunction.
👉 Try This: Instead of just squeezing your pelvic floor randomly throughout the day, practice engaging it during movements like squats or planks, then fully relaxing between reps.
2. Stop Holding Your Breath! Sync Breathing with Movement
Many women unknowingly hold their breath or brace their core too tightly during workouts, which increases pressure on the pelvic floor. This can lead to leaks, discomfort, or core instability over time.
Instead, breathe in sync with your movements:
✅ Exhale on exertion – When lifting weights or pushing off the ground while running, exhale to prevent excessive intra-abdominal pressure.
✅ Relax on the inhale – Let your belly and pelvic floor expand as you breathe in, reducing tightness and improving elasticity.
✅ Try ‘Blow Before You Go’ – Before lifting, running, or jumping, gently exhale and engage your core, rather than holding your breath.
👉 Try This: Before doing a squat or deadlift, take a deep breath in, then as you push up, exhale and gently engage your pelvic floor.
3. Balance Strength with Relaxation
A too-tight pelvic floor is just as problematic as a weak one. Many active women unknowingly clench their pelvic floor all day—leading to pain, tension, and poor function.
Signs of an overactive pelvic floor include:
❌ Hip pain or tightness
❌ Difficulty relaxing during stretching
❌ Feeling like you can’t “release” when peeing
❌ Pain during sex
❌ Chronic lower back pain
To release and relax the pelvic floor, incorporate:
✅ Deep belly breathing – Let go of tension by expanding your belly, ribs, and pelvic floor fully on the inhale.
✅ Pelvic floor drops – Instead of squeezing, focus on relaxing and “letting go”.
✅ Stretching & mobility work – Try child’s pose, deep squats, and hip-opening stretches to relieve tension.
👉 Try This: Lie on your back with your knees bent, take a deep breath in, and imagine your pelvic floor gently expanding like a parachute. On the exhale, let it passively return to neutral—no forceful squeezing.
4. Strengthen the Right Muscles (Not Just Your Core!)
Many women overuse their abs while neglecting key muscles that support pelvic floor function.
For better pelvic floor strength, control, and endurance, focus on:
🔥 Glutes – Strong glutes stabilise the pelvis and prevent excess strain on the pelvic floor. Try hip thrusts, deadlifts, and glute bridges.
🔥 Hamstrings – Tight or weak hamstrings affect pelvic positioning and posture. Try Romanian deadlifts and hamstring curls.
🔥 Deep Core Muscles – Strengthening your transverse abdominis (deep core muscles) provides better support than just doing crunches. Try dead bugs and Pallof presses.
👉 Try This: Add glute bridges, single-leg deadlifts, and side planks to your strength routine for better pelvic floor control.
5. Address Leaks & Symptoms (Don’t Ignore Them!)
Leaking when you run, lift, or jump is common but NOT normal. It’s a sign of pelvic floor dysfunction—and it doesn’t mean you just need to do more Kegels.
If you experience:
🚨 Leaking when running, sneezing, or jumping
🚨 Pelvic heaviness or pressure
🚨 Hip, lower back, or tailbone pain
🚨 Feeling like you can’t fully empty your bladder
It’s time to seek professional help. A women’s health physio can assess your pelvic floor function and provide individualised exercises to improve control.
👉 Try This: If you’re experiencing leaks, adjust your breathing, strengthen your core & glutes, and seek professional support—don’t just ignore it!
Final Thoughts: Your Pelvic Floor is Your Powerhouse
A strong, functional pelvic floor is key to injury-free, powerful movement—whether you’re running, lifting, or just living life.
By training smart, balancing strength with relaxation, and listening to your body, you’ll build a resilient pelvic floor that supports your performance, health, and confidence for years to come.
Need help with your strength and endurance training?
At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
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