Core Focus DPT

When you think of endurance training, you probably picture long runs, bike rides, or a tough workout class. But there’s one group of muscles that often gets overlooked when we talk about stamina—your pelvic floor.

Now, here’s an interesting tidbit: Urinary incontinence has a connection to a sedentary lifestyle.

Let’s change that.

What is Endurance Training?

Your pelvic floor is a group of muscles at the base of your core that supports your bladder, bowel, and reproductive organs. These muscles don’t just turn “on” or “off”—they need strength, coordination, and endurance to keep up with your active life. That includes holding strong during a full day of walking, lifting, standing, working out, or chasing after your kids.

Endurance means these muscles can stay engaged and supportive for longer periods—not just during a quick contraction.

Why Active Women Need More Than Just Kegels

Most of us have heard of Kegels. And yes, they have their place. But if you’ve ever been told to “just do more Kegels” and still struggled with leaks during a run or pressure with heavy lifts, you’re not alone.

Here’s the thing: pelvic floor training isn’t one-size-fits-all. And for women who run, lift, hike, or just live busy, active lives, you need more than a few squeezes a day. You need a pelvic floor that can keep up with the demands of your workouts and your daily routine.

That’s where endurance training comes in.

Identifying Your Pelvic Floor Muscles

Before you can strengthen your pelvic floor, you need to find the right muscles. One simple way is to try stopping your urine flow midstream (only as a test, not as a regular exercise). The muscles you engage are your pelvic floor muscles. Another way is to imagine lifting a marble with your vaginal muscles—this gentle squeeze is a pelvic floor contraction.

How to Train Your Pelvic Floor Like Any Other Muscle

Just like you train your glutes or core, your pelvic floor needs reps, load, and progression. Here’s a breakdown of how I approach it in the clinic and coaching:

• Quick flicks: These are fast, strong contractions that help with timing—great for sneezes, jumps, and sudden effort.
• Sustained holds: Holding a gentle contraction for 10–30 seconds helps build muscular endurance. Start with 5 seconds if needed, and build over time.
• Functional layering: Add endurance contractions into your everyday movement—like holding during a walk, carrying groceries, or during the “down” phase of a squat.

Most importantly, training should always match your goals. If you’re aiming to run 3 miles or get back to lifting confidently, your pelvic floor should be able to support you throughout that activity without fatigue.

Pelvic Floor Endurance Exercises

Now that you’ve identified the right muscles, here’s how to build their endurance:

1. Start with Holds – Contract your pelvic floor and hold for as long as you can, up to 10 seconds. If you can only manage 2-3 seconds at first, that’s fine. Over time, gradually increase your hold.
2. Relax Fully – Let the muscles completely relax between contractions. This rest period is just as important as the contraction.
3. Repeat – Aim for 10 repetitions, working your way up to 3 sets over time.
4. Progress to Functional Movements – Once you can sustain contractions while sitting or lying down, start practicing them while standing, walking, or even lifting objects.

Progressing Your Endurance Training

Endurance is built over time. Here’s how to progress your training:

1. Use External Cues – Try practicing while standing in line, brushing your teeth, or cooking dinner to reinforce endurance in real-life situations.
2. Increase Hold Time – Extend the duration of each contraction as your strength improves.
3. Add More Repetitions – Work up to 15-20 repetitions per set.
4. Incorporate Movement – Engage your pelvic floor while walking, doing yoga, or other daily activities.

When you stand, your pelvic floor engages to support your body. Challenge yourself to stand upright more often and give your pelvic floor the endurance boosts it deserves.

Of course, if you need to sit to avoid any accidents, that’s absolutely fine. But do push yourself to complete standing activities for longer periods of time. It’s like a little challenge to keep you on your toes (or, rather, on your feet)!

The Role of Breathing in Pelvic Floor Training

Breathing plays a crucial role in pelvic floor endurance. If you hold your breath while contracting, you create unnecessary tension, which can work against you. Instead, try diaphragmatic breathing:

1. Inhale Deeply – Let your belly expand as you breathe in.
2. Exhale Slowly – As you breathe out, gently engage your pelvic floor.
3. Coordinate with Movement – Try inhaling while relaxing and exhaling while contracting.

Studies show that diaphragmatic breathing improves pelvic floor function and can even reduce symptoms of urinary incontinence. By syncing your breath with your pelvic floor movements, you create a more natural and effective training process.

Staying Consistent and Seeing Results

Building endurance in your pelvic floor won’t happen overnight, but small, consistent efforts can lead to big changes. If you’ve been dealing with discomfort, weakness, or incontinence for months or years, don’t be discouraged. Progress may take weeks or months, but even small shifts in your routine can bring noticeable improvement.

The key is to stay patient, stay consistent, and celebrate your progress along the way. Your pelvic floor works hard for you every day—give it the training it deserves!

Disclosures & Disclaimers

Hey there! Just a heads-up. When you click on my links and make a purchase, I might get a tiny commission. It doesn’t affect my honest reviews and comparisons one bit! I’m all about recommending stuff I’ve personally tried, genuinely love, thoroughly researched, and wholeheartedly endorse.

** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.