pelvic floor 101
The muscles no one
talks about.
The pelvic floor is one of the most important muscle groups in your body. It affects bladder control, sexual function, core strength, and childbirth recovery. Most women don't think about it until something goes wrong — and by then, the fix is harder.
anatomy
What is the pelvic floor?
A group of muscles and connective tissue that stretches from your pubic bone to your tailbone, forming the base of your core. Think of it as a hammock — it holds your bladder, uterus, rectum, and intestines in place and controls when they open and close.
When these muscles are strong, everything works as it should. When they weaken — from pregnancy, aging, surgery, chronic strain, or simple disuse — the consequences range from inconvenient to serious.
function
Six things your pelvic floor
is responsible for.
The pelvic floor holds your bladder, uterus, and rectum in position. When it weakens, these organs can descend — a condition called pelvic organ prolapse that affects 1 in 4 women over 40.
These muscles control continence — they close off the urethra and rectum when you need them to, and relax when you don't. Weakness here is why you leak when you laugh, sneeze, run, or jump.
Pelvic floor strength directly affects sensation, arousal, and the ability to orgasm. Stronger muscles mean more blood flow, more nerve engagement, and more control.
The pelvic floor is one of four muscles that form your deep core — along with the diaphragm, transverse abdominis, and multifidus. Without it, your core has no foundation.
A strong, flexible pelvic floor supports labor by helping guide the baby through the birth canal. Postpartum, these same muscles determine how quickly you recover continence, comfort, and core function.
The pelvic floor muscles act as a pump, maintaining blood flow through the pelvic region. Poor circulation here increases the risk of hemorrhoids and varicose veins in the pelvis.
the reality
This is more common
than you think.
women will experience a pelvic floor disorder in her lifetime
Pelvic floor disorders include incontinence, prolapse, and chronic pelvic pain. They're among the most common health conditions women face — and among the least discussed.
of women will experience urinary incontinence
Half of all women will deal with some form of leaking during their lifetime. It's not a normal part of aging — it's a muscle weakness that responds to training.
of women are affected after childbirth
One in three women develops a pelvic floor disorder following delivery. Most are never told that targeted strengthening can prevent or reverse it.
risk factors
What causes pelvic floor weakness?
Pregnancy and childbirth
The weight of pregnancy and the strain of delivery stretch and can damage pelvic floor muscles. Vaginal delivery carries higher risk, but cesarean delivery doesn't eliminate it.
Aging and menopause
Estrogen decline during menopause thins and weakens pelvic floor tissue. Muscle mass naturally decreases with age across the body, and the pelvic floor is no exception.
Chronic straining
Repeated heavy lifting with poor form, chronic constipation, or a persistent cough all place sustained downward pressure on the pelvic floor over time.
High-impact exercise
Running, jumping, and HIIT can stress a weak pelvic floor. This doesn't mean you should avoid these activities — it means your pelvic floor needs to be strong enough to handle them.
Surgery
Hysterectomy and other pelvic surgeries can affect pelvic floor integrity, even when the muscles themselves aren't directly involved.
Inactivity
Like any muscle group, the pelvic floor weakens when it's not used. Most women never train it intentionally until a problem appears.
strengthening
Prevention works.
Treatment is harder.
Pelvic floor weakness is progressive — it gets worse over time without intervention. But the muscles respond to training the same way any muscle does: progressive resistance, consistent practice, measurable improvement.
Kegel exercises are the foundation. They involve contracting and relaxing the pelvic floor muscles in controlled repetitions. But like any exercise, bodyweight alone only takes you so far. Adding resistance accelerates strength gains and produces results that bodyweight kegels can't match.
Most women see measurable improvement within 2–4 weeks of consistent daily practice with progressive weights.
This content is for educational purposes only and does not replace professional medical advice.
get started
Start strengthening today.
The Toner is a progressive kegel weight system — four weights from 25g to 85g, crafted from medical-grade silicone. Fifteen minutes a day. Results in four weeks.