August is Pelvic Floor Dysfunction Awareness Month…but what actually is it?
And why are so many women in perimenopause are being told it’s “normal ageing”
Leaking when you sneeze.
Feeling heaviness in the pelvis after a long walk.
Rushing to the toilet more often.
Lower back tension that never fully settles.
A feeling that your core just “isn’t working” anymore.
These are some of the most common signs of pelvic floor dysfunction I see in women during perimenopause and beyond. Yet so many women are told to simply accept these symptoms as part of getting older.
You do not have to just “put up with it.”
Your pelvic floor is a group of muscles, fascia and connective tissues that sit at the base of the pelvis. They support the bladder, bowel and reproductive organs, while also working closely with your diaphragm, deep core and hips to help create stability and pressure control throughout the body.
The important thing to understand is this:
Pelvic floor dysfunction does not automatically mean weakness.
In fact, many women I work with actually have a pelvic floor that is overworking, gripping or struggling to relax properly. Stress, shallow breathing, chronic tension, hormonal changes, previous pregnancies, scar tissue and even years of “holding everything together” can all contribute.
This is why endlessly doing Kegels often does not solve the problem.
A pelvic-floor-informed Pilates approach looks at the whole body. We focus on breathing mechanics, ribcage mobility, hip function, glute strength, posture, nervous system regulation and deep core connection ~ because the pelvic floor does not work in isolation.
Sometimes the first step is not strengthening.
It is learning how to let go of tension safely.
Then we gradually rebuild strength, coordination and confidence in a way that feels supportive rather than overwhelming.
A few simple starting points you can try today:
- Stop constantly “holding your tummy in”
- Practise slow, relaxed breathing into the ribs
- Exhale gently during effort (lifting, standing, pushing)
- Walk regularly to encourage natural pelvic movement
- Build glute and hip strength progressively
- Avoid panic-Googling symptoms and doing random exercises onlin
Most importantly: do not wait until symptoms become severe before seeking support.
Inside my Ab Rehab Programme, I guide women through pelvic-floor-informed Pilates designed specifically for perimenopause and beyond. We focus on rebuilding deep core connection, improving pelvic floor function, reducing tension and helping you feel strong in your body again — without punishment, overwhelm or endless crunches.
If you want to dive deeper to know exactly what to do if your pelvic floor is weak, or tight, Ab Rehab is for you. With a full e-book to accompany the progressive series, which you can do in 20 minutes per workout.
If you are ready to understand your body better and start rebuilding strength from the inside out, you can learn more about the Ab Rehab Programme at The Vitality Method.
