How to Tell if My Pelvic Floor is Tight or Weak
Pelvic Floor Mini Series
Part One: Signs My Pelvic Floor is Dysfunctional
Part Two: How to Tell if My Pelvic Floor is Tight or Weak
Part Three: What Causes Pelvic Floor Dysfunction?
Part Four: 3 Daily Habits That Damage Your Pelvic Floor Without You Knowing
Part Five: Can Pelvic Floor Dysfunction Be Cured?
After having a baby, you might feel like everything down there is loose and needs tightening. That's what all those magazine articles about "getting your body back" suggest, right? The truth is surprisingly different.
A Tight Pelvic Floor is a Weak Pelvic Floor
When you leak during a workout, feel pain during sex, or rush to find bathrooms everywhere you go, your pelvic floor isn't actually too loose—it's too tight.
Think about it this way: a muscle locked in contraction can't do its job properly. Your pelvic floor should move freely—lifting when you need support and relaxing when you're emptying your bladder or bowels. When it stays clenched all the time, it cant perform its job properly and your organs and spine go unsupported.
Think of your pelvic floor like an elevator. It should wait in the lobby for people, and then have the ability to go up or down once the people are inside. Same with your pelvic floor- it should be waiting in the "lobby" for you to do something, then when you need it to, the pelvic floor can automatically go up to the 2nd floor, or 3rd floor, or down to the basement. But then it always returns to the lobby when it's done working. A tight pelvic floor is like when the elevator is stuck between the 2nd and 3rd floor- it cant move very much, when triggered it only moves 1/2 story. So this pelvic f it can only move 1/2 story. But if that pelvic floor came back down to the lobby, then when it was triggered, it could move 3 full stories, through its full range of motion, and therefore be strong again.
99% of Pelvic Floor Dysfunction Comes from Tightness
"But don't I need to do more Kegels to fix my leaking?"
I hear this question all the time from women who've been doing Kegels religiously for months without improvement. They're confused when their symptoms get worse instead of better.
Here's what's really happening: your pelvic floor is already stuck in a contraction. Doing more Kegels is like squeezing a muscle that can't relax—it just creates more tension without fixing the problem.
This explains why:
- You leak when running despite doing your Kegels
- Your low back aches by day's end despite "core work"
- Sex becomes uncomfortable despite being told your muscles are "weak"
- Your belly still protrudes despite endless ab exercises
How to Tell if Your Pelvic Floor is Too Tight
Listen to Your Body's Signals
Your body sends clear signals when your pelvic floor is too tight:
In the bathroom:
- You feel like you need to pee constantly
- You plan outings around bathroom locations
- You wake up multiple times to urinate
- You strain during bowel movements
- You never feel fully "empty" after going
- You push when you pee
During daily activities:
- Your lower back aches after standing or at the end of the day
- Sitting hurts your tailbone
- You have mysterious hip pain that comes and goes
- You avoid certain exercises because they cause discomfort
- You feel heaviness or pressure in your pelvis
- You get pain during menstruation and/or ovulation
- Your bottom itches
In the bedroom:
- Sex has become painful
- Orgasms are less intense, take longer, or are non-exsistent
- You've lost sensitivity
- You tense up during intimacy
The Cough Test
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The cough test is a simple way to check if your core and pelvic floor muscles are functioning properly:
When you cough, your abdominal and pelvic floor muscles should automatically move INWARD to support your organs and spine. This happens without you having to think about it—it's a reflex response to the increased pressure in your abdomen when you cough.
If instead, your belly or pelvic floor bulges OUTWARD when you cough, this indicates core muscle dysfunction. This outward movement means your core muscles aren't engaging correctly to manage pressure increases, which puts strain on your organs and spine.
This test reveals much more than your ability to do a conscious Kegel. It shows how your body naturally responds to pressure changes, which is the true function of your pelvic floor in daily life.
If your belly moves outward during the cough test, your core muscles need rehabilitation. The good news? This dysfunction can be corrected by retraining your breathing patterns.
How The Core Recovery Method® Resolves a Tight, Weak Pelvic Floor
Most approaches to pelvic floor health focus on tightening what's already too tight. The Core Recovery Method® takes a completely different approach.
Instead of isolated Kegels, you'll learn:
- How to breathe differently. Your breathing pattern directly affects your pelvic floor. The right breathing technique immediately reduces pressure on your pelvic floor and allows it to relax—often bringing instant relief from symptoms.
- How to release tension. Many women immediately notice reduced pain and pressure when they learn to release trigger points in their hips and low back that contribute to pelvic floor tightness.
- How to restore natural movement. Your pelvic floor should move automatically with your breath—no conscious contractions needed. The Core Recovery Method® retrains this natural rhythm so your pelvic floor supports you without your constant attention.
My client Leah started working with me because she felt something was 'off' when she started running. She admitted she used to think pelvic floor therapy was only for women with incontinence issues, so she'd never even considered it before. Within a few sessions, she saw a dramatic difference in her stomach and could actually see her abs for the first time! The stabbing pain she used to feel in her pelvic floor during certain exercises completely disappeared, and her posture improved dramatically too. Here's what she had to say:
"I started working with Angie because I had started running and things just felt off. I used to think that you only needed pelvic floor therapy if you had troubles with incontinence so I had never gone. Boy was I wrong!! After just one session I learned how my pelvic floor impacts so much more then whether you leak or have pain with sex. After just a few sessions I noticed a drastic difference in my stomach, I could actually see my abs! I didn't get any more stabbing pain in my pelvic floor during certain exercises and my posture improved dramatically.
Whether you want to prepare for a pregnancy, recover post partum, or simply just learn how to utilize your body correctly I highly recommend working with Angie. It was a million times worth it!"
Leah Brueggemann
The difference wasn't that she strengthened weak muscles; it was that she finally allowed her tight muscles to relax and function properly again.
Your pelvic floor wants to do its job correctly. When you give it the right environment—reduced pressure, proper breathing, and freedom to move through its full range—it naturally regains its strength and function.
Want to experience what it feels like to have a truly healthy pelvic floor? The Core Recovery Method® shows you exactly how to restore your core function, resolve your symptoms, and reclaim your confidence—all in just 30 minutes a day.
