Weak Pelvic Floor (Underactive Pelvic Floor)
Weak Pelvic Floor: What It Means + How to Strengthen It
A weak pelvic floor means the pelvic floor muscles don’t have enough strength, endurance, or coordination to support the pelvic organs and manage bladder and bowel control. This is common during pregnancy, postpartum, and menopause - and it’s treatable.
Signs of a Weak Pelvic Floor
Common symptoms include:
- Leaking when you sneeze, cough, laugh, or exercise
- Heaviness, dragging, or “something falling down” sensation
- Reduced control of wind or bowel urgency
- Difficulty holding on once you feel the urge
- Lower confidence during movement, running, or jumping
- Symptoms that worsen after long days standing or lifting
If you recognise these, you may benefit from a structured strengthening plan (not random Kegels).
What Causes a Weak Pelvic Floor?
Weakness can be triggered by:
- Pregnancy and vaginal delivery (stretching and load)
- Forceps/assisted delivery or tearing
- Menopause-related tissue and hormonal changes
- Repeated heavy lifting or high-impact exercise without pelvic support
- Chronic constipation and pressure management issues
- Poor coordination (not activating the right muscles at the right time)
Do Kegels Fix a Weak Pelvic Floor?
Sometimes - but only if:
- you’re doing them correctly
- you’re training the right muscle pattern
- you progress the plan over time (strength + endurance + functional control)
A lot of women “do Kegels” but still leak because technique, timing, or progression is missing.
How to Strengthen a Weak Pelvic Floor
1) Confirm you can contract properly Many women bear down instead of lifting. A pelvic health physio can check technique quickly.
2) Build both strength and endurance A good plan includes:
- short holds (strength)
- longer holds (endurance)
- functional squeezes (before cough/jump/lift)
3) Train with breathing and pressure control Pelvic floor works with your breath and core. Coordination matters as much as power.
4) Progress into real-life movements The goal is control during:
- coughing/sneezing
- lifting baby/toddler
- running/jumping
- returning to exercise
When to Get Help
Consider a specialist assessment if:
- leaking persists after a few weeks of exercises
- you feel heaviness or prolapse symptoms
- you’re unsure you’re doing the exercises right
- symptoms affect confidence, intimacy, or daily life
How Mothercore Can Help
Mothercore’s pelvic floor specialists can:
- assess your strength and coordination
- build a personalised plan that fits your lifestyle
- support pregnancy, postpartum recovery, and menopause changes
Frequently Asked Questions
How do I know if my pelvic floor is weak?
Common signs include leaking when you sneeze or exercise, a heavy or dragging feeling, urgency, or reduced control of wind. A pelvic health physio can confirm whether weakness, coordination, or tension is driving your symptoms.
Can a weak pelvic floor be strengthened?
Yes. Most people improve with a structured plan that builds strength, endurance, and timing - not just Kegels.
Why am I still leaking even though I’m doing Kegels?
This often happens if the technique is incorrect, the muscles aren’t activating at the right time, or the plan isn’t progressed. Some people also need coordination or relaxation work before strengthening helps.
How long does it take to see results from pelvic floor exercises?
Many people notice early improvements within a few weeks, but meaningful strength and control typically build over 8–12 weeks with consistent, tailored practice.
Want a clear plan tailored for you?
Not sure if your pelvic floor is tight or weak? Many women have a mix of tension and weakness. A pelvic health assessment can identify what’s driving your symptoms so you get the right plan.