Pelvic Floor Exercises: How To Strengthen D Muscles For d Private Area

Published on May 28, 2026 at 10:50 PM

🩺 Medically reviewed by the Health Decoded Guide Editorial Team · Last reviewed: July 2026

🔍 Quick Breakdown

D Pelvic floor muscles na d muscles around d private area wey dey help support d:

• bladder
• womb
• bowel

If these muscles dey weak:

• urine fit dey leak from d vagina
• e go make pressure for pelvic or private area increase and e go make d woman feel uncomfortable
• bladder control fit reduce, and na dis one dey make some women wan urinate everytime

👉🏾 Pelvic floor exercises fit help strengthen these muscles small small.

🟧 Real life example — Pelvic floor weakness

After childbirth, Bisi notice say:

• she dey leak small urine wen she laugh or cough
• sometimes she dey feel pressure or heaviness for her private area

At first:

• she think say na something wey go remain forever after pregnancy
• after some weeks, symptoms still no improve

One day:

• she discuss am with her mama
• her mama come talk say she also get similar problem years but e start after menopause around like age 54

Both of them begin wonder:
• whether d problem dey run for their family

Later:

• dem talk with one family member wey be nurse
• she explain say pelvic floor weakness no too unusual after childbirth or during menopause

She tell them say:

• pregnancy, childbirth, aging, and hormone changes fit weaken d pelvic floor muscles over time

The nurse later refer Bisi to one midwife:
• wey teach her and her mama pelvic floor exercises and bladder training techniques

After some time of regular practice:

• bladder control begin improve small small
• d pelvic heaviness reduce 
• and d urine leak stop for Bisi but for her mama e reduce well well

👉🏾 Pelvic floor symptoms fit improve gradually with proper support, exercises, and treatment.

🟧 How pelvic floor muscles dey work?

These muscles dey for the lower part of the body, around the bladder, womb, and bowel area.

Dem help:

• control when person pee
• support organs like the bladder, womb, and bowel so dem stay in place well
• help control passing stool and gas too

👉🏾 Pelvic floor muscles dey work like a supportive net under d pelvic organs.

Pregnancy, childbirth, aging, or chronic pressure fit weaken the muscles over time.

👉🏾 Pelvic floor exercises na wetin some people call Kegel exercises.

🟧 When doctors fit recommend pelvic floor exercises

• for urine leakage
→ wey dey happen sometimes wen some women cough or laugh

• after childbirth
→ muscles fit weaken during pregnancy and delivery

• pelvic organ prolapse
→ exercises fit improve support and pressure symptoms

👉🏾 These exercises common for women’s health physiotherapy.

🟧 Signs of pelvic floor weakness

• urine leakage
• you dey feel heaviness around d vagina
• reduced bladder control, u no fit control wen u wan urinate

👉🏾 Symptoms fit dey worsen if muscles weakness continue.

🟧 How to do pelvic floor exercises

• tighten or squeeze d muscles wey you dey use stop urine flow
• hold d squeeze for some seconds
• relax d muscles again
• repeat am regularly, dey practice to squeeze longer.

👉🏾 Your belle, thigh, and buttock muscles suppose stay relaxed as much as possible.

🟧 Common mistakes

• People think say na just by squeezing d stomach strong
• or holding their breath
•or even sef dey expect quick results after only few days of practice.

👉🏾 Pelvic floor exercises usually need consistent practice for weeks or months.

🟧🚨 When person suppose see doctor

• severe pelvic pain
• d urine leakage dey worse
• bowel control problems, like poop don dey leak too
• symptoms no improve over time

👉🏾 These signs fit mean say person need physiotherapy or specialist help.

🟧 Wetin fit help

• 1. maintain healthy body weight
• 2. Eat enough fruits and vegetables and if need take medication for constipation
• 3. no dey lift too heavy 
• 4. practice d exercises regularly
• 5. abeg ask for guidance from professionals if you no dey sure of d exercise to do

👉🏾 Correct technique dey important pass squeezing too hard o!

🟢 Final reassurance

Pelvic floor exercises sound too simple, but na dis exercise dey d strengthen d muscles
wey go later help bladder control and pelvic support.

👉🏾 Patience and consistency dey very important because improvement usually dey happen small small as time dey go.

📚 Reference

For full medical references, see English version of this article.

⚠️ Disclaimer

This article na for education only. E no replace medical advice from qualified healthcare professional.

🔗Related Health Topics

• Pelvic Floor Weakness
• Urinary Incontinence in Women
• Urine Leakage After Childbirth
• Pelvic Organ Prolapse
• Frequent Urination in Women

👉🏾 If you still get questions or Prefer full medical detail? Read English version