Strengthening Your Pelvic Floor to Support Prolapse

In the same way as all the other muscles in your body, your pelvic floor muscles need to be exercised to keep them strong and toned. However, they are not exercised through traditional exercises such as running. In fact, high impact exercises such as running and gymnastics cause damage to the pelvic floor muscles, weakening them further.

Strengthening your pelvic floor muscles is especially important if you:

are overweight or obese
are menopausal or postmenopausal
suffer from a pelvic organ prolapse or are genetically more likely to experience one
are trying to conceive or are pregnant
have had one or more children
have a lung disease which results in a chronic cough
are a smoker
take part in high impact exercises
are frequently constipated
have undergone a pelvic surgery
have a job which involves lifting heavy weights
have a job which involves spending lots of time on your feet e.g. nurses
are at a higher genetic risk of developing any pelvic floor disorder
experience urinary or faecal incontinence
have tumors within your pelvis

This may seem like a long list, but even if you don't match any of the points above you still need to keep your pelvic floor strong because you rely on it so heavily for simple things such as core strength and posture.

Medical-grade devices such as the Kegel8 Ultra 20 Electronic Pelvic Floor Toner are designed specifically for safe and effective at-home pelvic floor rehabilitation. As a CE-marked medical device manufactured in line with MDR (Medical Device Regulation) standards, the Kegel8 Ultra 20 has been developed to support women experiencing bladder weakness, postpartum pelvic floor recovery, and menopause-related pelvic floor symptoms.

Common Myths About Pelvic Floor Exercises

Pelvic floor exercises are one of the most effective ways to support bladder control, prolapse management and long-term pelvic health — but there are still many myths and misunderstandings surrounding them.

Here are some of the most common pelvic floor exercise myths explained:

“Pelvic floor exercises are easy.”

Not always. Many people struggle to correctly locate and activate their pelvic floor muscles, especially if the muscles are weak. Over-exercising can also cause fatigue and discomfort. Using an electronic pelvic floor exerciser may help guide contractions and improve results safely and effectively.

“Kegel exercises don’t work.”

Pelvic floor muscles need regular training and time to strengthen — just like any other muscle group. Most people need several weeks of consistent daily exercise before noticing improvements. Kegel8 offers a free 12-week pelvic floor exercise programme to help support progress and consistency.

“I’m too young or too old for pelvic floor exercises.”

Pelvic floor exercises can benefit adults of all ages. Whether you are recovering after childbirth, managing menopause symptoms or simply wanting to improve pelvic floor strength, it is never too early or too late to start.

“Stopping urine flow is a good pelvic floor exercise.”

This is a common myth. Regularly stopping the flow of urine can interfere with normal bladder emptying and may increase the risk of bladder problems. Pelvic floor exercises should be performed separately from going to the toilet.

“Men don’t need pelvic floor exercises.”

Men also have pelvic floor muscles, which support bladder and bowel control, core stability and sexual function. Pelvic floor exercises can be beneficial for both men and women.

Sources

Briffa, K. Jacques, A. Tangyotkajohn, U. Thompson, J. Tinetti, A. Weir, N. (2018). International Urogynecology Journal. Help-seeking behaviour for pelvic floor dysfunction in women over 55: drivers and barriers. [online] 29, p1-9. [viewed 12/05/2026]. Available from: https://link.springer.com/article/10.1007/s00192-018-3618-2

National Childbirth Trust. (2014). Pelvic floor exercises how-to guide: Pregnancy & beyond. [online] National Childbirth Trust, 2014. [viewed 12/05/2026]. Available from: https://www.nct.org.uk/information/pregnancy/body-pregnancy/pelvic-floor-and-stomach-exercises-pregnancy

NHS. (2023). What are pelvic floor exercises? [online] NHS Trust, 2023. [viewed 12/05/2026] Available from: https://www.nhs.uk/conditions/urinary-incontinence/10-ways-to-stop-leaks/

Exercising with a Pelvc Organ Prolapse. Patient Leaflet NHS Royal Berkshire NHS Foundation Trust. [viewed 12/05/2026] Available online here