Strong Core, Strong Confidence: Let’s Talk About Your Pelvic Floor

🚨 Honest question…

Have you ever sneezed…and peed a little?

Coughed and immediately crossed your legs?

Jumped on a trampoline and thought, Well, that was a terrible idea. 😂

Or brushed it off with, “I'm just getting older.”

If so, you've experienced what I lovingly call a piss-hap. 😂

And while bladder leaks are common, especially after pregnancy and childbirth and as our bodies change with age, that doesn't mean you should simply accept them as your new normal.

It's time we talked about a group of muscles that doesn't get nearly enough attention:

Your pelvic floor.

Wait…My Pelvic Floor Is a Muscle?

Actually, it's a whole group of muscles.

Your pelvic-floor muscles sit at the bottom of your pelvis and help support your bladder, bowel, uterus, and other pelvic organs. They also work with your abdominal and back muscles as part of your core.

That means your pelvic floor is involved in much more than intimacy.

Pelvic-floor function can affect:

• Bladder and bowel control

• Core support and stability

• Pelvic-organ support

• Sexual function

• Muscle awareness and coordination

• Everyday activities such as coughing, laughing, lifting, and exercising

Yet most of us were taught plenty about working our abs, arms, legs, and booty—and almost nothing about these muscles.

Let's fix that.

Why Does Your Pelvic Floor Change?

Your pelvic floor isn't frozen in time.

Pregnancy and childbirth can affect it. Hormonal and age-related changes can affect it. Chronic coughing, constipation, heavy lifting, surgery, and other factors can also influence how these muscles function.

But here's an important distinction:

Pelvic-floor symptoms don't automatically mean your muscles are weak.

Some people have muscles that need strengthening. Others have pelvic-floor muscles that are overly tense or don't relax and coordinate properly.

That's one reason doing hundreds of Kegels isn't automatically the answer.

Pelvic-floor health is about strength AND function.

So…What Exactly Is a Kegel?

Time for a little Kegel party. 😂

A Kegel is a pelvic-floor muscle contraction followed by relaxation.

One way people are often taught to identify these muscles is to imagine the muscles they would use to prevent passing gas or briefly stop urine flow.

Once you recognize the muscles, practice your exercises when you're not urinating. Regularly stopping your urine midstream isn't recommended as your workout.

Then try this:

Gently contract your pelvic-floor muscles.

Hold the contraction comfortably for a few seconds.

Then—and this part matters—relax completely.

Repeat.

Your booty doesn't need to squeeze for dear life.

Your thighs don't need to join the party.

And you don't get bonus points for squeezing as hard as humanly possible. 😂

The goal is controlled contraction and relaxation.

Harder Isn't Always Better

This is probably one of the biggest misconceptions about Kegels.

If a little squeezing is good, squeezing harder and doing more must be better…right?

Nope.

Just like any other exercise, proper technique matters.

And if your pelvic-floor muscles are already overly tight, more strengthening may not be what your body needs.

If you regularly experience pelvic pain, pain with penetration, difficulty relaxing your pelvic floor, pelvic pressure or heaviness, persistent bladder or bowel problems, or leaking that concerns you, consider talking with a healthcare provider or pelvic-floor physical therapist.

Sometimes your pelvic floor needs strengthening.

Sometimes it needs help relaxing.

Sometimes it needs better coordination.

Knowing the difference matters.

Where Do Kegel Trainers Come In?

Okay, now we can talk toys—I mean training equipment. 😏

Think about working your arms.

You can move your arm and contract your muscles without holding anything. Add appropriate resistance, however, and you've changed the exercise.

Pelvic-floor trainers and weighted Kegel sets work on a similar principle for people who are appropriate candidates for strengthening.

Depending on the type, a trainer may provide sensory feedback or resistance that can help you become more aware of your pelvic-floor muscles or progressively challenge them.

Basically…

It's gym day for your vajayjay. 😂

But just like you wouldn't walk into a gym for your first workout and immediately grab the heaviest dumbbell, pelvic-floor training should be gradual and comfortable.

Which Pelvic-Floor Trainer Is Right for You?

I carry three different styles because someone learning about their pelvic floor for the first time doesn't necessarily need the same thing as someone who's already comfortable with pelvic-floor exercises.

💗 Remote-Controlled Pelvic Floor Trainer

Best starting point for beginners

This is the one I'd show someone who is brand new to pelvic-floor trainers and wants additional sensory feedback while learning about their muscles.

It vibrates, includes a remote, and is waterproof, making it a more approachable introduction to pelvic-floor training.

💗 3-Piece Kegel Training Set

Ready to add resistance?

Once you're comfortable identifying and intentionally contracting and relaxing your pelvic-floor muscles, a weighted set offers another training option.

The three different resistance levels allow you to progress instead of starting with one fixed level.

💗 5-Piece Teardrop Kegel Set

Best for progressive training

This is my favorite option for someone who wants several progression levels.

The set moves from lighter to heavier resistance, so you can gradually change your training as your strength and control develop rather than immediately jumping to a heavier option.

Think of it like moving up through dumbbell weights at the gym.

Your pelvic floor doesn't need to win a weightlifting competition. 😂

Control and consistency matter more than simply going heavier.

What Can Pelvic-Floor Training Actually Do?

When pelvic-floor strengthening is appropriate for your body, consistent exercises may help improve strength, endurance, coordination, and bladder control.

Pelvic-floor function also contributes to core support and sexual function, which is why these muscles deserve attention whether we're talking about everyday wellness or intimacy.

But I want to make one thing very clear:

A Kegel trainer isn't a cure-all.

You don't need one simply because you're a woman.

And you shouldn't feel like you're failing because you're experiencing bladder leaks or another pelvic-floor symptom.

The goal is understanding your body well enough to know when something deserves attention—and knowing that resources exist when you need support.

Strong Core. Strong Confidence.

Women's bodies change.

Pregnancy, childbirth, hormones, aging, health conditions, medications, stress, and everyday life can all affect how we feel in our bodies.

We need to be able to talk about those changes without embarrassment.

So if you've ever sneezed and had a little piss-hap, I'm not here to make you feel embarrassed about it.

I'm here to remind you that your pelvic floor exists, it deserves some attention too, and you have options for learning more about it.

💋 Want help figuring out which pelvic-floor trainer may fit your experience?

Check out my pelvic-floor training options, or reach out and tell me what you're hoping to work on. I'm happy to explain the differences and help you compare them.

And if you're experiencing ongoing leaking, pelvic pain, pressure, painful intimacy, or other concerning symptoms, a healthcare provider or pelvic-floor physical therapist can help evaluate what's actually happening.

Because strong confidence starts with understanding your body—not being embarrassed by it.

This content is for educational purposes and is not medical advice. Pelvic-floor trainers are wellness products and are not intended to diagnose, treat, cure, or prevent a medical condition.