10 Good Habits to Keep Your Pelvic Floor Strong

Your pelvic floor is one of the most important—and most overlooked—muscle groups in your body. These muscles support your bladder, bowel, and reproductive organs; help control continence; stabilize your core; and play a major role in sexual function. Whether you want to prevent issues, recover postpartum, or simply stay strong as you age, building healthy pelvic floor habits is essential.

Here are 10 simple, effective habits to help keep your pelvic floor healthy and strong.

1. Practice Good Breathing Mechanics

Your breath and pelvic floor work together like a team. When you inhale, the pelvic floor gently relaxes; when you exhale, it naturally engages.
Why it matters: Poor breathing leads to excess tension or pressure on the pelvic floor.
Try this: Practice deep, diaphragmatic breathing where your ribs expand 360° with each inhale.

2. Maintain Healthy Bowel Habits

Constipation and straining are major stressors on the pelvic floor.
Keep things running smoothly by:

• Drinking enough water

• Eating fiber-rich foods

• Using a stool (like a Squatty Potty) to support optimal toileting posture

Less strain = a happier pelvic floor.

3. Use the Bathroom When Your Body Signals—Not “Just in Case”

Frequent “just in case” peeing can train your bladder to feel full prematurely.
Aim for: Going every 2–4 hours during the day.
This helps regulate bladder signals and prevents urgency issues.

4. Avoid Breath-Holding During Lifting

Holding your breath increases intra-abdominal pressure, forcing downward stress on the pelvic floor.
Habit: Exhale as you lift, push, or exert effort.
This protects the pelvic floor and reduces risk of prolapse or leaking.

5. Keep Your Posture Balanced

Your posture affects how the pelvic floor functions.
Healthy habit: Maintain neutral spine alignment—stacked ribs over pelvis—during sitting, standing, and exercise.
A supported spine helps the pelvic floor activate more efficiently.

6. Stay Active With Pelvic-Floor-Friendly Exercise

Walking, swimming, Pilates, and strength training with proper alignment are all great for pelvic health.
Why: Movement improves blood flow and supports core stability.
A strong body supports a strong pelvic floor.

7. Relax Your Pelvic Floor Daily

A strong pelvic floor is not a tight pelvic floor.
Relaxation habits include:

• Gentle stretching

• Deep breathing

• Hip-opening exercises

• Mindfulness or stress-reduction techniques

Relaxation prevents overactivity, pain, and tension-related symptoms.

8. Drink Enough Water

Hydration affects bowel function and bladder health.
Goal: Clear to pale-yellow urine.
Dehydration can lead to constipation, urgency, and bladder irritation—straining the pelvic floor.

9. Engage Your Core—Not Just Kegels

Kegels can be helpful, but only when paired with full-core coordination.
Healthy habit: Practice “core canister” activation—pelvic floor, lower abdominals, diaphragm, and back muscles working in sync.
Balanced strength > isolated tightening.

10. Seek Professional Guidance When Needed

Pelvic Floor Physical Therapists can help you:

• Assess your pelvic floor strength and coordination

• Address pain, leaking, or pressure

• Build a personalized plan for long-term pelvic health

Early support prevents small issues from becoming big ones.

The Bottom Line

A strong pelvic floor is about more than just doing Kegels—it’s about daily habits that support your entire core, posture, breath, and lifestyle. By practicing these 10 habits, you can improve strength, reduce symptoms, and maintain lifelong pelvic health.

Looking to optimize your well being with pelvic floor physical therapy? Reach out to us at Pelvic Health Center in Madison, NJ to set up an evaluation and treatment! Feel free to call us at 908-443-9880 or email us at receptionmadison@pelvichealthnj.com