Pelvic health is often overlooked but plays a crucial role in overall well-being. While the pelvic floor is central in supporting your bladder, bowel, and reproductive organs, pelvic health also encompasses bladder function, bowel health, sexual health, and core strength.
Get your simple pelvic health glow-up challenge here.
In addition to pelvic floor muscle function, taking care of your pelvic health involves:
- Bladder Health: Managing incontinence and urinary urgency.
- Bowel Health: Preventing constipation and maintaining proper bowel habits.
- Sexual Health: Addressing pain during sex and any pelvic health contributors.
- Posture & Rib Cage Alignment: How your posture affects the pelvic region.
- Core Strength: Your pelvic floor muscles are a crucial part of your core, helping support pelvic health and overall stability.
- Breathing Patterns: How the diaphragm and pelvic floor work together to support each other’s function.
- Hydration: Staying well-hydrated is essential for healthy bladder function and preventing urinary urgency or discomfort. Proper hydration also supports the elasticity and strength of pelvic floor muscles.
- Emotional and mental health: Your emotional well-being is closely tied to pelvic health. Stress and mental strain can contribute to pelvic tension while managing mental health can help reduce pelvic floor dysfunction.
- Movement: Regular movement, such as walking or gentle exercises, improves circulation and reduces muscle stiffness, which is important for supporting the pelvic region and overall pelvic health.
At the end of this 30-day pelvic health challenge, you’ll have gained valuable awareness and tools to support pelvic floor function, bladder and bowel health, core strength, posture, and overall well-being. Along the way, you’ll also build the most important thing: greater confidence in your body.
Connecting to Your Pelvic Floor
Before we start, connecting with your pelvic floor is important. These muscles form a hammock that supports your bladder, uterus, bowel, and intestines, and keeping them strong is key for overall health.
To connect with your pelvic floor, try these simple cues:
- Stopping the flow of urine: Visualize and practice contracting the muscles involved in stopping the flow of urine midstream.
- Holding in Gas: Imagine trying to hold in gas. Start your contraction from the back side, thinking about your anus doing a wink. Draw it up and in towards the front. You should feel a lift deep inside.
Once you feel that tightening and lifting sensation, you’re good to go. If you’re having trouble connecting, don’t hesitate to reach out to a pelvic health physiotherapist for guidance. Now, let’s get started!
Week 1: Awareness & Connection
Let’s kick things off by reconnecting with your #1 BFF—your body! Time to give it the undivided attention it deserves.
Day 1: Spend 5 Minutes Focusing on Deep Diaphragmatic Breathing
Start your pelvic health journey with some deep, calming breaths. Sit or lie comfortably, one hand on your chest, the other on your belly. Inhale deeply like you’re filling up a balloon, then slowly exhale, letting it all out. Relax, reset, and get your pelvic floor in the game
Day 2: Use a Makeup Mirror and Take a Look Down There
Grab a mirror and take a peek at your pelvic area today—get to know your body a little better! It’s all about self-awareness and feeling connected. Notice any changes or sensations, and if something feels off, don’t hesitate to reach out to a pro!
Day 3: Learn Where Your Pelvic Floor Muscles Are
Take a moment today to learn about your pelvic floor muscles and how they work. You can start with a quick online search for helpful resources. If “Dr. Google” feels a bit overwhelming, consider booking a session with a pelvic health physiotherapist. They can guide you on how to identify and engage these muscles properly, setting you up for better pelvic health!
Day 4: Practice Lengthening Your Pelvic Floor Muscles with a Deep Inhale
Gosh, we hear all about strengthening our pelvic floor muscles, but what about lengthening them?! Today’s task is all about releasing and relaxing! Inhale deeply, letting your pelvic floor muscles gently relax and lengthen. Then, as you exhale, gently contract them. It’s all about balance, baby!
Day 5: Incorporate 5 Minutes of Gentle Yoga or Stretching
All we need today is just five minutes—FIVE, that’s it! Take five minutes to do some gentle yoga or stretching, like Child’s Pose and Cat-Cow, to increase pelvic floor awareness, promote relaxation, and relieve tension.
Day 6: Do 5 Deep Squats, Focusing on Breathing and Alignment
Ready to drop it like it’s hot? Your assignment for today is 5 squats, focusing on breathing and alignment. Inhale as you lower, keeping your back straight and knees behind your toes. Exhale as you stand. This is a great pelvic floor lengthener and it supports stability!
Week 2: Strengthening & Alignment
Now that you’ve reacquainted yourself with your pelvic floor, it’s time to bring your core into the mix! Strengthening and aligning these muscles will have your body working in perfect harmony. You could even call it the dream team!
Day 7: Pelvic Floor Contractions
Can you count to five? Then you’re going to nail today’s challenge! Hold a pelvic floor contraction for five seconds, then release. Do this five times throughout the day—or better yet, every time you use the bathroom.
Day 8: Add Walking
Would you ever have guessed that walking is a simple but effective way to promote pelvic health? Today, add an extra five minutes of walking to your routine. This low-impact exercise not only improves overall fitness but also stimulates blood flow to the pelvic region, which is important for maintaining healthy pelvic function and supporting your muscles.
Day 9: Focus on Sitting Posture
Straighten that slouch, friend! Good posture reduces strain on the pelvic floor. Sit upright with your feet flat, pelvis neutral, and weight evenly on both sitz bones to support pelvic alignment and prevent tension.
Day 10: Pelvic Floor Contractions in Standing
Try pelvic floor contractions while standing to challenge your muscles differently. Stand tall, contract for a few seconds, then release. Repeat several times throughout the day. Did you notice a difference?
Day 11: Bridges
The bridge exercise strengthens the glutes, core, and pelvic floor. Do three sets of ten, lifting your hips slowly while engaging your pelvic floor and glutes—think classic ’80s fitness video but at a sloooooower tempo. This improves pelvic stability and muscle strength.
Day 12: Integrate Pelvic Floor Contractions
We already know you’re the queen of multitasking, so what’s one more ‘task’?! Integrate pelvic floor contractions into your day—whether you’re getting in and out of the car, unloading the dishwasher, or chatting with the grocery store cashier (they’ll never know!). It’s a simple way to connect to your pelvic floor throughout the day.
Day 13: Bird-Dog Exercise
The Bird-Dog strengthens your core and pelvic floor while improving stability. Do ten reps on each side, reaching one arm forward and the opposite leg back, keeping your core engaged. This boosts balance, coordination, and support in the pelvic region.
Day 14: Quick Pelvic Floor Contractions
Remember how we said “think ’80s fitness video at a slower tempo” on Day 11? Well, now it’s time to crank it up and go for MAXIMUM ‘80s fitness video tempo!
Do ten rapid pelvic floor contractions—contract and release quickly to boost coordination and get your pelvic floor ready for anything!
Week 3: Bladder & Bowel Health
Your pelvic floor, bladder, and bowel are a powerhouse trio. This week, we’re getting them in sync for peak performance!
Day 15: Reduce Bladder Irritants
Today, reduce bladder irritants like caffeine, alcohol, and carbonated drinks (we said reduce, not eliminate—you can do it!). These can cause discomfort and frequent urination, so give your bladder a break and see how it feels without them.
Day 16: Increase Fiber Intake
A healthy, balanced diet is essential for overall pelvic health, and today’s challenge is to increase your fiber intake. Add fiber-rich foods like whole grains, fruits, vegetables, or legumes to your meals. Fiber supports bowel health by promoting regular bowel movements and reducing the likelihood of constipation, which can put strain on the pelvic floor.
Day 17: Trust Your Bladder Signals
Today, trust your bladder’s natural signals. Instead of rushing to the bathroom “just in case,” respond only when you feel the urge. This helps train your bladder to function optimally and prevent unnecessary trips.
Day 18: Brisk Walking
Physical activity, even in small doses, is key to pelvic and digestive health. Today, take a brisk walk for at least ten minutes, paying attention to your breathing rhythm as you move. Brisk walking can stimulate bowel function and increase circulation, benefiting your pelvic floor muscles and overall health.
Day 19: Avoid Straining
No straining today! Remember to exhale as you go—this simple trick reduces pressure on your pelvic floor and makes bathroom time a breeze.
Day 20: Track Bathroom Visits
Keep track of your trips to the bathroom for a day. A normal frequency for most people is between five and eight bathroom visits in 24 hours. Tracking this can help you recognize patterns in your bladder and bowel habits, making it easier to identify potential issues or areas for improvement in your pelvic health routine.
Week 4: Integration & Habit Building
You’ve laid the foundation—now, this last week is all about making pelvic health a lasting part of your life.
Day 22: Set Pelvic Health Goals
Set some pelvic health goals today—write them down for a clear roadmap! Whether it’s improving strength, easing discomfort, or boosting body awareness, goals keep you motivated and on track.
Day 23: Mindfulness Practice
Take three minutes today for some body mindfulness! Sit comfortably, close your eyes, and breathe deeply. There’s no “wrong” way to do this, and yes, you CAN actually do it—even if your mind tries to race off (happens to the best of us!). Just notice it, let it go, and focus on releasing any tension with each exhale. Practice makes progress, and your pelvic health will thank you!
Day 24: Single-Leg Balance Holds
Today’s challenge: try single-leg balance holds! Stand on one leg for 10 seconds, then switch. This engages your core and pelvic floor muscles, improving stability and coordination. Can you do it without tipping over? Report back!
Day 25: Yoga Session
We’ve done yoga before, but now we’re stepping it up because you’re a pro! Take 10 minutes today for a session—whether it’s a gentle stretch or an active flow. Tune into your body and feel the progress! Feeling ambitious? Go for more than 10 minutes. No extra points, but you’ll definitely feel amazing!
Day 26: Time Your Bowel Movements
Well, it looks like we’re at that point in our relationship where it’s time to talk about your bowel movements! If pooping’s tricky, try to identify when you’re most likely to go—morning, after meals, or later in the day. Once you know, make it a habit to visit the bathroom around that time. Consistent habits can help improve digestive health and reduce discomfort.
Day 27: Engage and Relax Your Pelvic Floor Muscles
We’ve mentioned it (maybe once or twice): your pelvic floor supports your organs, controls bladder and bowel function, and strengthens your core. Today, you have three mini assignments: do pelvic floor exercises by engaging and relaxing the muscles 10 times, 3 separate times. Consistency is key to maintaining pelvic health!
Day 28: Find a Pelvic Health Accountability Buddy
Get yourself a pelvic health buddy! Reach out to a friend to keep you on track with the challenge. Share tips, check in daily, and keep each other motivated!
Day 29: Create a Movement Schedule
If you’re not a fan of movement, find something you actually enjoy or start small and build up. Rome wasn’t built in a day, and neither is your movement routine! Whether it’s a 10-minute walk in the morning, a quick yoga session in the afternoon, or a workout on the weekends, having a schedule helps ensure you’re regularly moving your body and improving your overall health.
Day 30: Reflect and Celebrate
You did it! Take a sec to celebrate (heck, take the day to celebrate)—whether you’ve learned something new, formed habits, or just carved out some self-care time. Every step counts! Acknowledge your effort and remember, you’ve set the stage for a healthier you!
The End (But Really, Just the Beginning!)
Did you make it to the end of this pelvic health challenge? High five to you! Now that you’ve built some solid habits, which of these tasks will you be taking with you into your daily routine? Your pelvic health is clearly on a roll, so let’s keep it going!
Get your own copy of our Pelvic Health Glow-Up Challenge here.
~the Bump team
Bump Physio & Co. is a welcoming community of healthcare providers committed to transforming the way we approach pelvic health & other ‘socially taboo’ conditions. With clinics in New Westminster, Port Moody, and Langley, BC, we offer a range of services including pelvic health, physiotherapy, registered massage therapy (RMT), kinesiology, and clinical counselling. Our team is specially trained in Pelvic Health, Orthopedics, Obstetrics, Clinical Pilates, and Active Rehabilitation, providing personalized care to support you in all stages and phases of life.