When was the last time you thought about your pelvic floor? If the answer is never, you’re not alone. Hidden deep within the base of your pelvis, this hammock-like group of muscles quietly powers some of your body’s most important functions – like bladder and bowel control, core stability and even sexual function.
Looking after your pelvic floor is something you can do every day with the 5 F’s: five simple, practical habits to support your pelvic floor this summer and beyond. Let’s take a look!
1.FITNESS
Try low-impact activities
High-impact workouts like running on hard surfaces, lifting heavy weights, or intense HIIT sessions can place extra strain on your pelvic floor – especially if your core isn’t properly engaged.1 But that doesn’t mean you have to give up your endorphin boost.
Low-impact activities like swimming, yoga, and nature walks are ideal alternatives. They’re gentle on your pelvic floor while still keeping you active and energised. These kinds of movements help maintain strength and flexibility without adding unnecessary pressure.2
2.FUEL
Aim for plenty of fibre
Highly processed foods – like white bread, pastries and fast food – can contribute to constipation, which can increase pressure on the pelvic floor.3 Artificial sweeteners, spicy foods and acidic foods can also be problematic in some people.
Instead, nourish your body with foods that support both hydration and digestive health. Fibre-rich fruits and vegetables like berries, apples, broccoli, and leafy greens help prevent bloating and sluggish digestion, easing pressure on your pelvic floor. And don’t forget your anti-inflammatories – omega-3-rich foods like salmon and chia seeds can calm irritation and support overall pelvic health.4.1
3.FLUID
Hydrate throughout the day
An iced latte, fizzy drink, or cocktail might sound like the perfect refreshment, but drinks high in caffeine, carbonation, or alcohol can irritate your bladder. It might even feel logical to cut back on drinking to avoid leaks, but dehydration can make pelvic symptoms worse, not better.
Herbal teas like chamomile or peppermint are soothing and gentle on your system. Keep a water bottle handy to stay hydrated and plan regular bathroom breaks to stay comfortable and in control, all summer long.4.2
4. FLOW
Practice mindful breathing
When we slouch or carry tension, it can make our breathing shallow – without us even realising it. This limits how well the diaphragm and pelvic floor work together, making it harder for those muscles to fully relax and reset.5
That’s where diaphragmatic (or belly) breathing comes in. It encourages a natural rhythm between your breath and pelvic floor – helping to release tension and boost awareness. So next time you’re sunbathing or just taking a quiet moment, try a few deep breaths. It’s a simple way to support your pelvic floor.6
5. FOCUS
Find and flex your pelvic floor
Kegels are the go-to exercise for strengthening the pelvic floor, but they can be tricky to get right – for many it can feel like pure guesswork.
Empelvic is a non-invasive, award-winning pelvic floor training device designed to help you connect with your pelvic floor. Made for men and women, the award-winning contoured cushions apply targeted pressure, helping you to find and activate the right muscles. Guided tutorials support you every step of the way, making your pelvic floor training more intuitive and effective. Here’s how one person described their turning point with Empelvic:
"I noticed I was able to identify where the muscles were, which has been amazing for me because now I actually know that I'm doing." – Kate
Summer is the perfect time to slow down, tune in and give your pelvic floor the care it deserves. Whether you're breathing more intentionally or moving more mindfully, small daily choices can make a big difference. If you’re not sure where to begin, chat to a pelvic health professional, who can provide you with a personalised plan that fits your body and your goals.
Sources:
Bupa UK (2023) How to strengthen your pelvic floor. Available at: https://www.bupa.co.uk/newsroom/ourviews/strengthen-pelvic-floor (Accessed: 23 July 2025).
Women’s and Men’s Health Physiotherapy (n.d.) Weak Pelvic Floor? 10 Safe Exercises To Get You Fit And Healthy!. Available at: https://www.wmhp.com.au/blogs/weak-pelvic-floor-10-safe-exercises (Accessed: 23 July 2025).
Secret Whispers (2022) 5 Foods to Avoid With Pelvic Floor Dysfunction. Available at: https://www.secretwhispers.co.uk/blogs/the-dribble/pelvic-floor-diet-foods-to-avoid-with-pelvic-floor-dysfunction (Accessed: 23 July 2025).
Natura Dermatology (2024) What Foods Help the Pelvic Floor Muscles?. Available at: https://naturadermatology.com/what-foods-help-the-pelvic-floor-muscles/ (Accessed: 23 July 2025).
Torbay and South Devon NHS Foundation Trust (n.d.) Exercises for Breathing and Pelvic Floor Relaxation. Available at: https://www.torbayandsouthdevon.nhs.uk/uploads/25372.pdf (Accessed: 23 July 2025).
Mayo Clinic Press (2024) Belly breathing: Breathing more deeply can bring significant health benefits. Available at: https://mcpress.mayoclinic.org/healthy-aging/belly-breathing-breathing-more-deeply-can-bring-significant-health-benefits/ (Accessed: 23 July 2025).
