Your pelvic floor is one of the most important muscle groups in your body — yet most women don't think about it until something goes wrong. Whether you're postpartum, perimenopausal, or simply want to improve your core strength and bladder control, pelvic floor training is one of the most impactful things you can do for your long-term health.
What Is the Pelvic Floor?
The pelvic floor is a group of muscles, ligaments, and connective tissues that form a hammock-like structure at the base of your pelvis. When the pelvic floor is weak, you may experience stress urinary incontinence, pelvic organ prolapse, lower back pain, or difficulty with postpartum recovery.
Who Should Do Pelvic Floor Exercises?
- Pregnant women — to prepare for labour and reduce recovery time
- Postpartum women — to rebuild strength after vaginal or C-section birth. See our postpartum shapewear collection for complementary recovery support.
- Women over 40 — hormonal changes during perimenopause weaken pelvic floor muscles
- Active women — high-impact exercise puts significant pressure on the pelvic floor
How to Do Kegel Exercises Correctly
- Identify the right muscles — imagine you're stopping the flow of urine mid-stream.
- Contract and hold — squeeze for 5 seconds, then fully relax for 5 seconds.
- Repeat — aim for 10–15 repetitions, 3 times per day.
- Progress gradually — work up to 10-second holds as your strength improves.
Using a Pelvic Floor Trainer
Our Pelvic Floor & Inner Thigh Sculpting Exerciser provides resistance-based training that targets both the pelvic floor and inner thigh muscles simultaneously — a simple, effective tool for women who want to rebuild core strength at home.
Pelvic Floor & Postpartum Recovery
After birth, the pelvic floor has been under enormous strain. Pair your pelvic floor training with gentle postpartum shapewear for additional support. Our Postpartum Faja Colombiana provides firm abdominal compression that supports your core while your muscles rebuild. For a full postpartum recovery guide, read our postpartum body recovery guide.
How Long Until You See Results?
Most women notice improvements in bladder control and core strength within 4–6 weeks of consistent training. Full rehabilitation after childbirth can take 3–6 months.
Explore our postpartum shapewear collection for recovery-focused styles in sizes XS to 6XL, and our full women's shapewear collection for everyday support — all with free UK delivery. For more on postpartum recovery, read our guide to shapewear for life's big moments.
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