Can cycling strengthen pelvic floor?

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While it is possible that cycling may help to strengthen the pelvic floor, there is no definitive evidence to support this claim. However, there are several other benefits to cycling that may be of interest to those looking to improve their pelvic floor health. Cycling can help to improve overall fitness and cardiovascular health, both of which can play a role in pelvic floor health. Additionally, cycling can help to reduce weight, which may also help to reduce strain on the pelvic floor.

What is the pelvic floor?


The pelvic floor is a group of muscles and ligaments that support the pelvis and hold the intestines and uterus in place. A strong pelvic floor can help prevent incontinence, prolapse, and other health issues.

Can cycling strengthen the pelvic floor?

Yes, cycling can help to strengthen the pelvic floor muscles. These muscles are used to control the flow of urine and to support the intestines and uterus. When these muscles are weak, they can cause incontinence, prolapse, or other health problems. Strengthening them through exercise, like cycling, can help to prevent these issues.


How can cycling help to strengthen the pelvic floor?


There are many ways that cycling can help to strengthen the pelvic floor. A stronger pelvic floor can lead to less incontinence, less prolapse, and less pain during sex.

One way that cycling helps to strengthen the pelvic floor is by improve blood circulation to the area. This helps to promote healing and tissue regeneration. Additionally, the act of pedaling helps to tone and tighten the muscles in the pelvic region.

Another benefit of cycling is that it can help to improve your posture. Poor posture can contribute to weak pelvic floor muscles, so by improving your posture you can also help to improve the strength of your pelvic floor.

Finally, cycling can help you lose weight. Carrying around excess weight can put a lot of strain on the pelvic floor, so losing weight can help to reduce the amount of stress on these muscles.


Other benefits of cycling for women


Cycling has many benefits for women, including improving pelvic floor strength. Pelvic floor muscles support the bladder and uterus, and can weaken after childbirth or with age. Strengthening these muscles can help reduce incontinence and improve sexual function.

In addition to strengthening the pelvic floor, cycling can also:

  • Improve bone density
  • Reduce the risk of breast cancer
  • Increase caloric burn and weight loss
  • Reduce stress levels
  • Improve cardiovascular health


How to get started with cycling


Cycling is a great way to strengthen your pelvic floor muscles. However, it is important to start slowly and build up your endurance gradually. Here are some tips to get started:

  1. Choose a comfortable bike. Make sure the seat is at a height that allows you to pedal without straining your knees.
  2. Start with short rides and gradually increase the distance as you become more comfortable.
  3. Avoid sitting in the saddle for too long by taking breaks often to stand up and stretch your legs.
  4. Build up your endurance gradually by adding more days of riding per week, as well as longer rides on the weekends.
  5. Incorporate hills into your rides to further challenge your pelvic floor muscles.




After careful review of the available evidence, it seems clear that cycling can help to strengthen the pelvic floor muscles. This is likely due to the fact that cycling requires the use of these muscles to stabilize the pelvis and trunk whilst in motion. Additionally, the repeated contraction and relaxation of these muscles during cycling may help to tone and improve their function.

While more research is needed in this area, there is no harm in incorporating some gentle cycling into your exercise routine if you are looking to improve your pelvic floor muscle strength. Just be sure to listen to your body and stop if you experience any pain or discomfort.

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