Training Your Pelvic Floor

Get Your Girly Parts In Shape!

woman thinking

Love them or hate them, you should be doing Kegel exercises. Over time, our pelvic floor muscles can become weakened by pregnancy, childbirth, aging, or being overweight. This type of exercise strengthens the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. Sexy stuff, right? I’ll tell you what’s not sexypeeing in your pants and the myriad of other symptoms that go along with weak pelvic floor muscles. Let’s file this under "been there, done that!" and "no thank you!" Muscle training of the pelvic floor can be done just about anytime, anywhere, which means you can become a Super-Sneaky-Kegel-Ninja!

How? Thanks for asking. Firstly, remember to empty your bladder before you startwe don’t need mommy having an accident. Next, you need to isolate the right muscles. You can do this by pretending to stop the flow of your urine. Yep, you’ve found the right muscles. Now avoid contracting other muscles, like your glutes, abdominal muscles, or thighs. As always, remember to breathe.

Here are a few exercises you can try:

  Stop the Flow - Pretend, but PLEASE don’t actually stop the flow of your urine, this can cause a urinary tract infection. Hold your contraction for 5 seconds. Release for 5 seconds. Repeat this 5 times. Work up to a 10 second contraction over time.

  Take the Elevator - Imagine that your lady-parts are taking an elevator up to the 10th floor, so you’re progressively increasing the contraction. Now slowly release that contraction, floor by floor. I’ll tell you that after one baby, my elevator does NOT go up to the 10th floor. These days, I’m enjoying the view from the 5th floor. But a girl can dream.

  Super-Sneaky-Kegel-Ninja - Once you’re a pro, give this one a try. Isolate and hold your contraction for 30 seconds, and release. Be aware of your contraction and renew the intensity if it releases.

Knowledge is power. If you feel powerful, choose any combination of these exercises up to three times per day. Go forth Lady-Ninjas, and train your girly parts!

Justine is the founder of Twenty Toes Fitness and mommy of one delicious munchkin.  She is a Personal Training Specialist, Pre & Post Natal Fitness Specialist, a member of Canfitpro and holds a current CPR certification.

Justine brings a ‘normal-girl’ approach to fitness, with a focus on functional movements that make us feel stronger and healthier in our everyday lives.  She believes in a realistic and balanced approach to fitness, rejecting the typical ‘no excuses’ mentality.  Justine understands that being a mom means not only having a day job, but being a multi-tasker, chauffeur, tushy-wiper, chef, homework buddy, laundry-engineer and procurement specialist.  She strives to empathize with her clients, pushing them to challenge themselves, but also encouraging them to work at their own pace and level.

When she’s not working on her business or staying active, Justine can be found chasing her little lady around or catching up on old episodes of 30 Rock with her husband.  She’s on a mission to create the best-ever smoothie flavour, and is known to break out into spontaneous verses of ‘Old McDonald had a Farm.’  Shhhhh…don’t tell anyone, but she’s a total sucker for a good cupcake.

Find out more about group fitness and in-home personal training from Twenty Toes Fitness at