Why Pelvic Floor Strength Matters for Everyone — Not Just New Mums

And why it matters even if you've never had a baby.

@reneediment

You’ve probably heard of the pelvic floor.

But if you're like most people, you've either been told it only matters after childbirth — or you’ve never been told about it at all.

Let’s change that. Because whether you're deadlifting 80kg, picking up your toddler, or running for the bus, your pelvic floor is working in the background to support, stabilise, and protect your body.

What Is the Pelvic Floor?

The pelvic floor is a sling of muscles at the base of your pelvis. Think of it like a supportive hammock — it holds up your bladder, bowel, and reproductive organs. It also plays a major role in:

• Core stability and balance

• Intra-abdominal pressure (how you brace when lifting)

• Sexual function and continence

• Breathing and posture

It’s connected to your diaphragm, deep core, and glutes — so if any part of that chain is out of sync, the whole system can suffer.

Signs Your Pelvic Floor Needs Attention

You don’t need to wait for an issue to start training this area.But common signs of dysfunction include:

• Leaking when you sneeze, jump, or laugh

• Heaviness or pressure in the pelvis

• Back pain or hip instability

• Constipation or urgency

• Difficulty activating your core or glutes

How It Affects Strength Training

If your pelvic floor is too weak — or too tight — your body will find other ways to compensate. That often leads to:

• Overusing the lower back

• Poor posture under load

• Core disengagement

• Long-term injury risk

Whether you're a man or woman, learning to properly engage (and release) your pelvic floor during training is essential for safe, effective movement.

Pelvic Floor Cues You Can Start Using Today

For Women:

• "Exhale and gently lift through your pelvic floor as you press, pull, or stand from a squat."

• "Close and lift from front to back — imagine picking up a blueberry with your vagina."

• "Think zip-up from pubic bone to belly button."

For Men:

• "Exhale and gently lift the area between your anus and testicles — like stopping a wee midstream."

• "Draw the testicles gently upward while bracing through your core."

• "Brace from deep within, not just the abs."

Key tip: Engage during effort (e.g. push or pull), relax between reps. Don’t over-clench — coordination is the goal.

How We Coach It at PWR FIT Studios

This May and June, we’re shining a spotlight on pelvic floor awareness in all our classes.

You’ll experience:

• Proper warm-ups with core + floor activation (ALWAYS)

• Lifting cues to protect your back and build real core strength

• Coaches trained to guide you — no matter your experience level

• A space to ask questions and learn without shame or confusion

• Our personal trainers are trained with pelvic floor specific qualifications

  
  

Because we believe you deserve to train in a body that feels connected, confident, and strong — from the inside out.

Ready to train smarter?

Join us for 7 days of small group training for FREE.Experience the power of pelvic floor-aware strength coaching in Kumeu’s most supportive studio.

👉 Book your trial now