Let’s get straight to it if your vagina could talk, she might be begging for a personal trainer.
Not because she wants to look good in leggings, but because she’s carrying a physical, emotional, and functional load that no one seems to talk about until something starts leaking, aching, or prolapsing. Whether you’re a new mum, in your 40s, post-menopausal, or somewhere in between, your pelvic floor deserves the kind of attention we usually reserve for biceps or butts.
So let’s go there.
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In this post, we’re going to explore why our vaginas need training, what exactly that means, and how you can start giving your pelvic floor the support it deserves no shame, no fluff, and no unrealistic promises. Just real talk, real solutions, and a little bit of sass.
Wait… A Personal Trainer for Your Vagina?
Yes. 100%.
Here’s the truth: your vagina is part of a complex muscular system the pelvic floor and like any other muscle group in your body, it can become weak, tight, dysfunctional, or injured. And unlike your arms or abs, you often don’t realise it until something goes wrong.
Pelvic floor issues can show up as:
- Leaking urine (aka stress incontinence)
- Urgent trips to the bathroom (aka urge incontinence)
- Pain during sex
- Heaviness or pressure in the pelvis (potential prolapse)
- Constipation or pain with bowel movements
- Lower back pain or hip discomfort
- Core instability or diastasis recti
And yet, even though these issues are extremely common, affecting 1 in 3 women after childbirth and up to 50% of women over 50, they’re often silenced, ignored, or laughed off as part of being a woman.
Imagine if you sprained your ankle and your doctor said, “Just live with it. Try crossing your legs every time you cough.” You’d probably find a new doctor, right?
Now apply that logic to your pelvic floor.
What Exactly Is the Pelvic Floor, Anyway?
Your pelvic floor is a hammock of muscles and connective tissue stretching across the bottom of your pelvis. These muscles support your bladder, uterus, vagina, and rectum all the things you don’t want falling out when you laugh too hard.
The pelvic floor plays five crucial roles:
- Support: Keeps your pelvic organs in place.
- Continence: Helps control your bladder and bowels.
- Sexual function: Contributes to arousal, sensation, and orgasm.
- Stability: Works with your core to stabilise your spine and hips.
- Circulation: Assists blood and lymph flow in the pelvis.
This isn’t just some bonus body system. It’s foundational to your physical health, emotional well-being, and quality of life.
Why Our Vaginas Are Struggling (And Why It’s Not Your Fault)
Our pelvic floors are under more pressure than ever, literally and figuratively. Let’s look at what’s working against them:
1. Pregnancy and Childbirth
The most obvious culprit. Pregnancy adds weight and pressure, while birth especially vaginal delivery can stretch, tear, or even injure pelvic muscles and nerves.
Even C-sections don’t guarantee a free pass: carrying a baby still impacts pelvic floor function.
2. Hormonal Changes
Estrogen plays a big role in maintaining pelvic tissue elasticity. So during postpartum and menopause, when estrogen drops, muscle tone and tissue strength can also decline.
3. Modern Lifestyles
Sitting all day weakens glutes and core muscles, which can throw off pelvic alignment. Add in stress, poor posture, and lack of body awareness, and your pelvic floor is essentially left unsupported.
4. Chronic Straining
Frequent constipation, coughing (from asthma, smoking, etc.), or heavy lifting without proper technique can stress and weaken the pelvic floor over time.
5. Societal Silence
Let’s not forget the cultural issue: we don’t talk about vaginas unless something’s wrong or unless we’re joking about peeing when we laugh. This silence prevents early intervention, education, and healing.
What a “Vagina Personal Trainer” Actually Does
Okay, so we’ve established our vaginas need support. But what does that look like?
Enter: the pelvic floor physiotherapist, sometimes known as a women’s health physical therapist.
These specialists are trained to assess and treat pelvic floor dysfunction. A session might include:
- Internal exams (yes, vaginal, and always consent-based)
- Ultrasound imaging to check muscle engagement
- Biofeedback tools to help you visualise your pelvic contractions
- A customised exercise program
- Hands-on techniques to release tension or build strength
- Education about breathing, posture, alignment, and habits
A pelvic PT is not just about squeezing. They’re like a core whisperer for your vagina, your abdomen, and your whole pelvic system.
How to Know If You Need “Training”
Spoiler: if you have a vagina, you could probably benefit from pelvic floor support at some point in your life. But here are some clear signs:
- You leak urine when you laugh, sneeze, cough, jump, or run
- You feel a heaviness or dragging sensation in your pelvis
- You have pain during or after sex
- You experience constipation or difficulty emptying your bowels
- You feel like you need to pee urgently or frequently
- You have lower back, SI joint, or hip pain
- You gave birth (vaginal or C-section) in the last year… or decade
If you nodded to any of the above, it’s time to get support.
The Problem with Only Doing Kegels
You’ve probably heard of Kegels—those magical little squeezes that promise to tighten things up. But here’s the twist: Kegels aren’t always the answer.
Why?
- Some women have overactive pelvic floors (too tight!), which need relaxation more than contraction.
- Poor technique can make things worse—or just waste your time.
- Without guidance, many women use the wrong muscles entirely (glutes, thighs, abs).
- Kegels done in isolation often don’t fix the root cause.
Think of it this way: if your bicep was injured, would randomly curling a dumbbell help? Or would you need targeted, progressive rehab?
The same goes for your pelvic floor.
What Real “Pelvic Floor Training” Looks Like
You don’t need a gym or gadgets. You need awareness, technique, and consistency. Here’s what a basic pelvic floor fitness foundation might include:
1. Breath-Linked Core Engagement
Your diaphragm and pelvic floor work together. Learning to inhale fully (to relax) and exhale while engaging the core is foundational.
Try this:
- Inhale through your nose, expanding your ribs and belly.
- Exhale slowly and gently lift your pelvic floor (imagine sipping a smoothie through a straw with your vagina).
- Hold for a few seconds. Release completely.
- Repeat 5–10 times, 1–2 times daily.
2. Functional Training
Learn to engage your pelvic floor during real movements:
- Lifting your baby
- Picking up groceries
- Getting out of bed
- Standing up from the toilet
Your pelvic floor doesn’t just need strength—it needs to work with your body, not against it.
3. Releasing Tension
If your pelvic floor is tight or overactive (often from trauma, anxiety, or chronic clenching), you’ll need to release before you strengthen.
This might include:
- Stretching (child’s pose, deep squats, happy baby)
- Breathwork
- Manual therapy (via a PT)
- Pelvic wand or dilator exercises (with guidance)
4. Consistency > Intensity
You don’t need to spend hours. Just 5–10 minutes a day, consistently, can create long-term changes.
Benefits of a Trained Pelvic Floor (Yes, It’s Worth It)
Still wondering if it’s worth the effort? Here’s what a strong, well-functioning pelvic floor can do:
- Keep you dry when you sneeze, jump, or run
- Make sex better (hello, stronger orgasms!)
- Improve core strength and posture
- Prevent or manage prolapse
- Help during pregnancy and postpartum recovery
- Support lower back and hip health
- Improve confidence and body connection
You don’t have to live with discomfort. You don’t have to settle for “this is just how it is.” You have power—and your vagina does too.
When to Seek Help and Where to Start
When to Get Professional Support:
- If symptoms are affecting your daily life
- If pain or leaking persists beyond 3 months postpartum
- If you’re pregnant and want
