Pelvic floor

The pelvic floor is a group of muscles that stretch across the bottom of your pelvis like a hammock. They support the bladder, bowel, and — in people with a uterus — the uterus. Everyone has a pelvic floor, regardless of gender. These muscles are involved in controlling when you pee and poo, and they also play a role in sexual sensation and orgasm.

• The pelvic floor is a sling of muscles at the base of the pelvis.
• It supports the bladder, bowel, and uterus (if you have one).
• It controls when you release urine and when you hold it.
• These muscles contract during orgasm — stronger pelvic floor muscles can mean stronger orgasms.
• Everyone has a pelvic floor. It's not just a "women's health" thing.

What it does

You use your pelvic floor muscles more than you realise. Every time you hold in a wee, stop yourself from passing wind, or squeeze to finish peeing — that's your pelvic floor. The muscles tighten to hold things in and relax to let things out.

During orgasm, the pelvic floor muscles contract rhythmically — that's part of what creates the physical sensation. People with stronger pelvic floor muscles sometimes report more intense orgasms, though this varies.

The pelvic floor also supports your internal organs. If these muscles weaken, organs can shift downward (called a prolapse), and bladder control can be affected — like leaking a bit of urine when you cough, sneeze, or laugh. This is more common after pregnancy and childbirth, but it can happen to anyone.

Pelvic floor exercises

You can strengthen your pelvic floor by doing exercises — sometimes called Kegel exercises. The basic idea:

1. Find the muscles — imagine you're trying to stop yourself mid-pee, or holding in wind. The muscles you squeeze are your pelvic floor. (Don't actually practise while peeing — just use that sensation to identify the right muscles.)
2. Squeeze and hold — tighten those muscles, hold for a few seconds, then release.
3. Repeat — do sets of 10, a few times a day.

Nobody can tell you're doing them — you can do them sitting at your desk, on the bus, or anywhere. They're recommended for people of all genders, not just people who've given birth.

Why it comes up in sex ed

The pelvic floor is relevant to sex education for a few reasons: it's involved in orgasm, it's connected to bladder control (which matters to lots of young people who worry about leaking), and conditions like vaginismus (where the pelvic floor muscles tighten involuntarily, making penetration painful or impossible) are directly related to these muscles.

Understanding that the pelvic floor exists and that you can consciously control it is useful knowledge — whether for sexual health, general health, or just understanding your own body.

Things people get wrong

"Pelvic floor exercises are only for women after childbirth." They're beneficial for everyone — all genders, all ages. People with a penis have a pelvic floor too, and strengthening it can improve bladder control and sexual function.

"If you can hold your pee, your pelvic floor is fine." Holding your pee is one function, but the pelvic floor does more than that. Some people have a pelvic floor that's too tight rather than too weak, which can cause its own problems (like pain during sex).

"Young people don't need to think about this." Building good habits early is easier than trying to fix problems later. And for anyone experiencing pain during penetration, understanding the pelvic floor can be genuinely helpful.

Things people ask about the pelvic floor

Can pelvic floor exercises help with orgasms?

Possibly. Stronger pelvic floor muscles can contribute to more noticeable muscle contractions during orgasm, which some people experience as more intense. It's not guaranteed, but it's one of the reported benefits.

What if penetration is painful — could it be my pelvic floor?

Yes, it could. If the pelvic floor muscles are too tight or go into spasm, penetration (with a tampon, finger, or during sex) can be painful. This is treatable — a GP can refer you to a pelvic floor physiotherapist. It's more common than people realise.

Do people with a penis have a pelvic floor?

Yes. The pelvic floor in people with a penis supports the bladder and bowel, and is involved in erections, ejaculation, and bladder control. Pelvic floor exercises can help with all of these.

Where to get help

• Your GP — for concerns about bladder control, pain during sex, or pelvic floor problems. They can refer you to a specialist physiotherapist.
• NHS Squeezy app — a pelvic floor exercise app recommended by the NHS. [CHECK: current availability and NHS endorsement]

The pelvic floor is a group of muscles that sit at the bottom of your body, like a hammock between your legs. They hold up your bladder (where wee is stored) and your bowel. In girls and women, they also hold up the womb.

These muscles do more than you might think. Every time you hold in a wee or stop yourself from passing wind, you're using your pelvic floor. They also squeeze on their own during an orgasm, which is part of what makes it feel the way it does.

Everyone has a pelvic floor — boys and men too, not just girls and women.

You can strengthen these muscles with simple exercises. The basic idea is to squeeze the muscles you'd use to stop yourself mid-wee, hold for a few seconds, then let go. You can do this anywhere — sitting at a desk, on the bus — and nobody can tell.

If these muscles are too weak, you might leak a bit of wee when you cough or laugh. If they're too tight, things like using a tampon or having sex can feel painful.

If you're having pain between your legs during sex or when using a tampon, it might be connected to these muscles. A doctor can help and can send you to someone who specialises in this.