The pelvic floor muscles are a group of muscles located at the base of the pelvis.They act like a “sling” or “hammock” that supports the pelvic organs, including the bladder, uterus, rectum and other organs.

Although they cannot be seen or touched, they are extremely important to women’s health.

The pelvic floor consists of three main layers of muscles:

Superficial muscle groupThis is a group of muscles at the vaginal opening. They contribute to sexual function and help control bladder function. These muscles may gradually weaken due to childbirth, menopause, or aging.

Urogenital muscle groupThis group of muscles surrounds the urethra and genital organs, and is responsible for bladder function.

Deep pelvic floor muscle groupThese muscles are known as the levator ani muscles. They extend from the pubic bone at the front to the coccyx (tailbone) at the back, and to the hip bones on the lateral sides.This is a broad, thin muscle group composed of three parts: the iliococcygeus, pubococcygeus, and puborectalis.

Why Do Pelvic Floor Muscles Become Weak?

• Pregnancy + vaginal delivery / cesarean section: Pregnancy hormones loosen the muscles, while childbirth causes direct stretching and injury.
• Multiple pregnancies or large baby: Repeatedly increases pressure on the pelvic floor.
• Aging: Muscles naturally weaken after the age of 30; declining estrogen after menopause accelerates laxity.
• Chronic high abdominal pressure: Persistent coughing, constipation, obesity, and prolonged sitting continuously compress the pelvic floor.

How to Protect Your Pelvic Floor Muscles?

(Daily habits + exercises, simple and sustainable)

1. Daily Prevention (Reduce Damage)

• Do not hold urine; avoid prolonged sitting (get up and move for 5 minutes every hour).
• Maintain a healthy weight; treat long-term constipation and chronic cough promptly.

2. Essential Home Exercise: Kegel Exercises

(Most effective; even better with training balls)

• How to do it: Empty your bladder first; you can lie, sit, or stand.Squeeze your pelvic floor muscles (like holding urine or lifting the anus) for 5–10 seconds → relax for 5–10 seconds.10–15 repetitions per set, 2–3 sets per day.
• Key points: Breathe normally, do not hold your breath; avoid using abdominal or thigh strength. Focus only on the perineal area.
• Advanced: Use Kegel exercise balls (vaginal weights) for progressive weighted training, which is more effective than bare-handed practice.

3. Supplementary Exercises (Easy to Perform)

• Glute bridge: Lie on your back with knees bent, lift your hips until shoulders, hips, and knees form a straight line, squeeze your pelvic floor at the top, hold for 5 seconds, then lower. 10–15 repetitions per set.
• Abdominal breathing: Inhale to expand your belly (pelvic floor relaxes), exhale to draw in your belly (pelvic floor lifts upward). Practice for 10 minutes daily to help relax a tight pelvic floor.