Pelvic Floor Basics: What It Is, How It Works, and How to Train
Your pelvic floor is a small group of muscles with a big job: it supports your organs, helps control your bladder and bowel, contributes to sexual function, and works as part of your deep core. When these muscles are coordinated—able to contract and relax—you feel more supported in everyday life: lifting, laughing, running, sneezing, and recovering after pregnancy. This guide explains what the pelvic floor is, how it works, and a safe way to start training—no gimmicks, just gentle, consistent practice.
Medically reviewed by Wanda Cotie, PT, DPT — Last reviewed: [Date]
Quick definition (the 60-second version)
The pelvic floor is a sling of muscles and connective tissue at the base of your pelvis. It supports your bladder, uterus, and bowel; helps maintain continence; and coordinates with your diaphragm and deep core to manage pressure when you breathe, lift, or move.
What Is the Pelvic Floor?
Your pelvic floor is a group of muscles forming a supportive hammock at the base of your pelvis. These muscles hold up the bladder, uterus, and rectum while helping with core stability, posture, and continence. A strong pelvic floor supports everyday movement, sexual health, and recovery through life stages like pregnancy and menopause.
Anatomy & function—made simple
Think of the pelvic floor like a soft, flexible hammock. It attaches from your pubic bone to your tailbone and across the sit bones. These muscles:
- Support your pelvic organs so they stay comfortably in place
- Control openings for urine and stool (continence)
- Contribute to sexual arousal, lubrication, and orgasm
- Stabilize as part of your deep core, especially when you lift, push, or brace
You’ll sometimes hear clinicians talk about layers—superficial, middle, and deep. The takeaway isn’t to memorize anatomy, but to understand that good training reaches more than one layer and teaches timing and relaxation too (not just “squeeze harder”).
Why Kegels alone aren’t enough
Kegels are a contraction. Training is a plan. Strong, reliable pelvic floors need strength, endurance, coordination, and the ability to relax. Common pitfalls include bearing down instead of lifting, holding your breath, or doing too much, too soon. Adding gentle resistance can help your brain “find” the right muscles, improve awareness, and make progress feel more tangible—similar to how a light band makes a glute bridge easier to perform correctly.
A beginner routine you can actually stick with (The 3–2–1)
Start 3–4 days per week. Find a calm minute. Breathe. No rushing.
1) Breath priming — 1 minute
- One hand on your ribcage, one on your lower belly.
- Inhale through the nose: ribs expand, belly softens.
- Exhale gently: imagine drawing the pelvic floor in and up like a elevator to the second floor; release fully at the end of the exhale.
2) Foundational contractions — 3 sets × 10
- Each rep: 2 seconds lift + 2 seconds relax.
- Focus on lifting and lengthening the back to neutral—no clenching glutes, no jaw/ab tension, no breath holding.
- Rest 20–30 seconds between sets.
3) Endurance holds — 2 rounds
- Hold a light lift for 10 seconds, then relax for 10 seconds.
- If you feel your breath catching or tension creeping into hips or abs, reduce the hold time.
4) Release & reset — 1 minute
- Gentle belly breaths, pelvic floor fully relaxed; a few slow hip sways if comfortable.
Safety first: Stop if you feel sharp pain, burning, fever, or new symptoms such as bulging/heaviness that worsens. Seek guidance from a pelvic floor physical therapist or your OB-GYN if you’re unsure where to start, recently gave birth, or have a diagnosed condition (e.g., prolapse, persistent pain).
Your Pelvic Floor Made Simple: The 3-2-1 Routine
Build strength and awareness in just a few minutes a day. The 3-2-1 routine combines breath, gentle contractions, endurance holds, and release work to train all layers of your pelvic floor. Follow along with this visual guide for a clear, easy-to-remember practice you can do anywhere.
Breathing, posture, and pressure: your quiet superpowers
Your pelvic floor and diaphragm are dance partners. When you inhale, the diaphragm descends and the pelvic floor responds; when you exhale, a gentle lift becomes easier. Stack your ribs over your pelvis (not a military brace, just tall and easy). For daily life:
- Lifting: exhale on the effort and think “zip up” through the pelvic floor.
- Cough/sneeze: a tiny pre-lift can reduce leaking
- Running/jumping: train rhythm—lift/relax with your breath, not against it.
Why Pelvic Floor Strength Matters Every Day
Strong pelvic floor muscles support you in the moments that matter — from carrying groceries and enjoying a jog to playing with your kids. Training these muscles helps improve stability, continence, and daily confidence, so you can move freely and live fully.
Tracking progress (no app required)
Keep it simple: a two-minute journal after sessions noting date, sets, holds, and how things felt (easy/ok/challenging). Add real-life markers—fewer leaks with sneezing, better control during workouts, and improved comfort. Progression ideas:
- Add a third endurance set (still focusing on breath).
- Practice in different positions: on your side, seated, and then standing.
- If using gentle resistance, progress from awareness → consistency → slightly longer holds.
Who benefits from training?
- Postpartum: rebuild connection after pregnancy and birth as tissues recover and hormones shift.
- Peri/menopause: support continence and comfort as estrogen changes.
- Active women & athletes: better bracing, impact control, and confidence under load.
- Desk-bound or high-stress lifestyles:
Tools: when simple resistance helps
Many people find that light, body-safe resistance improves awareness and consistency. That doesn’t mean “more is better”—it means better feedback is better. If you explore tools, look for:
- Body-safe materials (platinum-grade silicone)
- Ergonomic shape that’s easy to position and remov
- Clinically informed design that supports gentle progression
- Clear cleaning & care instructions
Femme Flexor checks those boxes with platinum-grade silicone, a patented (patent-pending in some listings) design intended to engage the pelvic floor’s tissue layers, and an easy, non-electronic approach you can use at home—crafted in Canada with clinician input.
When to get extra help
Book with a pelvic floor physical therapist or speak with your OB-GYN if you notice persistent leaking, heaviness/bulge sensations, pain with penetration, or if symptoms limit your daily activities. An expert eye can tailor cues, positions, and progressions so training feels effective—not confusing.
Meet the Femme Flexor
Designed with patented innovation and 100% body-safe silicone, the Femme Flexor helps you go beyond basic Kegels. Its gentle resistance strengthens all three layers of the pelvic floor, building lasting strength and support for everyday life. Simple, discreet, and backed by science.
A note on brand voice & trust
Femme Flexor’s approach is intentionally simple, science-led, and non-tech. No beeps or endless charging—just a thoughtfully designed, platinum-grade silicone tool that adds gentle resistance so your routine feels doable anytime, anywhere. That’s the heart of long-term success: practical, repeatable habits supported by smart design.
FAQs about Pelvic Floor Health
What does the pelvic floor do?
It supports your pelvic organs, helps control bladder and bowel function, contributes to sexual function, and works with your diaphragm and deep core to manage pressure during movement.
Are Kegels the same as pelvic floor training?
Kegels are a contraction. Training is a plan that builds strength, endurance, coordination, and relaxation—often with breath work and, for some, gentle resistance to improve awareness.
How often should I train?
Start with 3–4 sessions per week using the 3–2–1 routine (breath, contractions, endurance holds, release). Consistency beats intensity.
Do I need a device or app?
No. Many people succeed with body-weight awareness and breath. Some prefer a simple, body-safe resistance tool for better feedback and adherence—Femme Flexor is designed for exactly that, without electronics.
Is gentle resistance safe?
Use only products made from body-safe materials and follow cleaning instructions. Stop if you feel pain and consult a clinician for personalized guidance.
When will I notice changes?
Everyone’s timeline varies. Many notice improved awareness and control within weeks when they train consistently and breathe well.
Can I train postpartum or during pregnancy?
Postpartum training is beneficial with appropriate progression; pregnancy requires clinician guidance—especially regarding penetrative tools. If you’re pregnant, only use a tool if your provider confirms it’s safe for you.
Who designed Femme Flexor?
Femme Flexor was designed with a sexual-wellness experts Wanda Cotie and het daughter Madeline Dorion and pelvic floor physiotherapist, and it’s proudly made and patented in Canada.
What is the device made of?
100% body-safe platinum-grade silicone with a patented design that provides gentle resistance to support training.
When should I see a pelvic floor PT or OB-GYN?
If you experience persistent leaking, heaviness/bulging, pain, bleeding, fever, or symptoms that limit your daily life, get a personalized assessment before continuing.