Your pelvic floor muscles support your bladder, bowel, reproductive organs, and core stability. Long sitting hours, stress, and incorrect exercise technique can weaken these muscles. This quick assessment helps you check pelvic floor strength, control, and stability.

How Healthy & Strong Is My Pelvic Floor?

Yes/Often

Sometimes

No/Never

Are you able to hold your urine comfortably until reaching the washroom?  

Do you rarely experience leakage when you cough, sneeze, lift, or laugh?

Can you feel your pelvic floor muscles lift when you gently contract them?  

Can you fully relax your pelvic floor muscles after a contraction?

Can you maintain proper core and pelvic alignment during exercises like squats, lunges, or deadlifts without feeling downward pressure?

Can you coordinate breathing with pelvic floor movement (exhale = contract, inhale = relax)?  

Do you avoid pelvic pressure or heaviness during daily activities or standing long hours?

Can you maintain a pelvic floor contraction for 8–10 seconds comfortably?  

Can you keep your pelvic floor stable during exercises like dead bug, or marching?

Do you avoid breath-holding or bearing down during gym exercises or lifting?  

Can you perform moderate-intensity activities (brisk walk, stair climbing, light jogging) without pelvic discomfort?

Do you feel stable through your core and pelvis during planks or similar exercises?  

Do you avoid tightening your thighs, buttocks, or abdomen when doing a pelvic floor contraction?

Do you wake up fewer than 1–2 times at night to urinate?

Do you practice pelvic floor, core, or hip strengthening exercises at least 3–4 times per week?

At Risk / Dysfunction — Prioritize pelvic rehab and guided training.

POOR

Weak Pelvic Floor — Needs structured strengthening and habit correction.

BELOW AVERAGE

Good but Needs Care — Improve consistency and coordination.

MODERATE

Excellent Strength — Strong, stable pelvic floor. Maintain your routine.

EXCELLENT

How Healthy & Strong Is My Pelvic Floor?

Brilliantly

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