5 Everyday Habits That Might Be Weakening Your Pelvic Floor (Without You Realising)
You might be doing everything "right"—exercising, staying active, even squeezing in the occasional Kegel—but if your pelvic floor still isn’t feeling as strong as it should, there might be hidden habits in your daily routine that are undermining your progress.
Here are five everyday actions that could be quietly weakening your pelvic floor—and more importantly, what you can do about them.
1. Constant Coughing
If you suffer from asthma, allergies, or a persistent cold, that constant pressure on your pelvic floor from coughing can lead to strain and weakening over time.
What to do:
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Try to manage underlying conditions with medical support.
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Use a gentle cough (if possible) and support your pelvic floor by engaging your core before each cough.
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If coughing fits are frequent, try doing counterpressure techniques—like sitting or crossing your legs—to reduce downward force.
2. Lifting Children (and Heavy Things) Incorrectly
Let’s be honest—mums are lifting all day long. From babies and toddlers to weekly shopping bags, lifting with poor technique can put your pelvic floor under constant strain.
What to do:
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Exhale and engage your pelvic floor before and during any lift.
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Bend from your knees, not your back.
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Strengthen your core and pelvic floor together to improve stability.
3. Constipation and Straining on the Loo
If you’re regularly straining to go, you're putting huge pressure on your pelvic floor. Over time, this can contribute to prolapse and reduced muscle tone.
What to do:
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Increase your fibre and fluid intake.
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Try a footstool when sitting on the toilet to align your body into a more natural squatting position.
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Don’t delay the urge to go—holding it in can lead to hard stools and straining later.
4. High-Impact Exercise Without Proper Support
Jumping jacks, running, burpees—these movements are fantastic for cardio but harsh on a weak pelvic floor if you haven’t built up strength first.
What to do:
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Focus on low-impact workouts like Pilates, yoga, or walking while you rebuild strength.
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Wear supportive activewear and incontinence protection if needed.
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Integrate pelvic floor training into your regular fitness routine.
5. Ignoring the Importance of Regular Pelvic Floor Training
Many women think that Kegels alone will fix everything—but doing them sporadically (or incorrectly) won’t build the muscle tone needed to see real results.
What to do:
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Follow a structured, progressive routine—like the Secret Whispers 6-Step Kegel Weight Programme.
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Just 15 minutes a day can make a huge difference in reducing leaks, improving strength, and building confidence.
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Use the Secret Whispers kit to ensure you’re engaging the right muscles and tracking your progress.
Small Changes = Big Results
Your pelvic floor doesn’t need perfection—just consistent care. By becoming aware of the hidden habits that may be doing damage, you can make small changes that lead to powerful results.
And remember: it’s never too late to start. Whether you’re recovering from childbirth, navigating menopause, or just want to feel more in control—your pelvic floor deserves some TLC.
💙 Start today with Secret Whispers 6 step programme below and give your body the support it needs from the inside out.
If you have any questions or need more information, feel free to reach out. We’re here to help every step of the way.
For more tips, check out these related blog posts:
- Why Won't My Kegel Weights Stay In
- Why Kegel Weights Will Save Money & Your Confidence
- Beginners Guide to Kegel Exercises
- Do we need French style postnatal care in the UK
- Pelvic Floor Myths: Facts or Fiction
➡️ Fancy a FREEBIE? Download our FREE guide The easy way to get a stronger pelvic floor
About the Author: Secret Whispers was founded by Julie Colan, a passionate mum and health advocate who saw the need for effective pelvic floor solutions. Now, Helen Rankin, the founder of Cheeky Wipes and Cheeky Pants—known for her award-winning work in sustainable product development—has taken the helm at Secret Whispers. Helen is committed to advancing the company’s mission, believing that women shouldn’t have to accept incontinence as a given. With the innovative Secret Whispers Kegel weights, she aims to offer every woman an effective, reusable solution for pelvic floor health. Try them and take control of your wellness journey today!
