What’s the Deal with Pelvic Floor Muscles – Should I Train Them?
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Sep 2, 2025
Overview
The female pelvis and pelvic floor play key roles in supporting the body, enabling childbirth, and maintaining control over urination, bowel movements and sexual function. Pelvic floor training is important not only when problems happen but also as a way to prevent them, especially during and after pregnancy. With regular and proper training, many people can improve their symptoms and feel better overall.
What Is the Pelvis?
The pelvis in women is a bowl-shaped area at the bottom of the torso, right below the abdomen. It has three main jobs: it supports the spine, connects the upper body to the legs, and holds important organs involved in reproduction, urination, and digestion. In females, the pelvis is specially designed to allow for childbirth and to house the uterus and ovaries.
Structure and Components of the Pelvis
The bony pelvis is made up of several bones: two hip bones (each with the ilium, ischium, and pubis), the sacrum, and the coccyx (tailbone). These bones form a protective ring and give muscles and ligaments a place to attach (Jeelani, 2020; DeSilva & Rosenberg, 2017; Waldrop & Sim, 2020).
Inside this ring is the pelvic cavity, which contains organs like the bladder, rectum, uterus, fallopian tubes, and ovaries (McEvoy & Tetrokalashvili, 2019; Funaro & Bahlani, 2020; Alhashlan et al., 2022).
The pelvic floor is a group of muscles and tissues at the bottom of the pelvis. These muscles, including the levator ani and coccygeus, help hold up the organs inside and play an important role in things like controlling urination and supporting the body during childbirth (Iancu, 2017; Bordoni et al., 2019; Roch et al., 2021; Eickmeyer, 2017).
Compared to men, the female pelvis has:
A wider and more circular shape (DeSilva & Rosenberg, 2017; Caldwell & Moloy, 1933; Huseynov et al., 2016).
A larger birth canal to allow the baby to pass during childbirth (DeSilva & Rosenberg, 2017; Huseynov et al., 2016; Caldwell & Moloy, 1933).
Unique organs like the uterus, ovaries, and fallopian tubes (McEvoy & Tetrokalashvili, 2019; Funaro & Bahlani, 2020; Alhashlan et al., 2022).
Strong pelvic floor muscles that support these organs (Iancu, 2017; Bordoni et al., 2019; Roch et al., 2021).
What Does the Female Pelvis Do?
Support: It holds the weight of the upper body and transfers it to the legs (DeSilva & Rosenberg, 2017; Schimpf & Tulikangas, 2005).
Protection: It protects the bladder, reproductive organs, and part of the intestines (Funaro & Bahlani, 2020; McEvoy & Tetrokalashvili, 2019; Alhashlan et al., 2022).
Childbirth: The female pelvis is wider and more circular than the male pelvis, which helps during labor and delivery (DeSilva & Rosenberg, 2017; Huseynov et al., 2016; Caldwell & Moloy, 1933).
Pelvic Floor Muscles: What They Are and Why They Matter
The pelvic floor muscles are located at the bottom of the pelvis. They form a supportive layer (like a hammock or sling) for organs like the bladder, uterus, and rectum. These muscles help you control when you pee or poop, support reproductive organs, and also play a role in sexual health (Cho & Kim, 2021; Tayanaka & Aoki, 2022).
When Should You Train Pelvic Floor Muscles?
Exercising these muscles, called pelvic floor muscle training (PFMT), is helpful for women in many situations:
Urinary incontinence: If you leak urine when laughing, coughing, or sneezing, or feel a sudden need to go, these exercises can help (Cho & Kim, 2021; Sheng et al., 2022; Cacciari et al., 2019; Radzimińska et al., 2018).
Pelvic organ prolapse: When organs like the uterus shift downward, PFMT can reduce symptoms and help hold things in place (, 2024; Espiño-Albela et al., 2022; Lamin et al., 2016).
During and after pregnancy: Pregnancy and childbirth can weaken these muscles, so training helps prevent or treat leaks after giving birth (Woodley et al., 2020; Yang et al., 2024).
Sexual dysfunction: Strong pelvic muscles can improve arousal, orgasm, and overall sexual satisfaction (Jorge et al., 2024).
PFMT is considered the best non-surgical first treatment for urinary incontinence and organ prolapse. It is safe, effective, and improves daily life for many (Cho & Kim, 2021; , 2024; Cacciari et al., 2019; Woodley et al., 2020). Doctors also recommend it during pregnancy and after childbirth for prevention (Woodley et al., 2020; Yang et al., 2024).
