4 Pelvic floor exercises to do on the bus

Exercising the pelvic floor has many benefits physically and emotionally, and requires very little time. The routine of pelvic floor exercises that you will find in our Bwom app  are done in just 10 minutes, with which you will be doing a lot for your health and quality of life.


Is not sufficient? Are you one of those who finds it hard to find time? We propose you to invest your moments of dead time on the bus or subway in exercises to  exercise your pelvic floor , such as Kegel exercises and hypopressive gymnastics . The decision now is: the Candy Crush or you 

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We know that creating a habit is difficult, so we propose a pelvic floor exercise plan to perform in your moments of dead time, how boring trips on the bus or subway, desperate waiting in the dentist’s room or even in the supermarket queue! 

Yes, those moments …

Pelvic floor exercise plan

2 week plan, with two different exercises for each week.

Note: these exercises are a sample of general exercises to exercise the pelvic floor. In our Bwom app we offer a pelvic floor evaluation test and personalized exercise plans according to the answers of your test. We recommend you to take the test to obtain exercises adapted to your needs and your objectives.  Also, depending on your level, the frequency recommendation is different.


Exercise 1: Kegel in transport

  • Posture: Sit with your back straight and well supported on the bus seat (car, subway). Line up the knees at the height of the hips.
  • Exercise: Contract the muscles of your pelvic floor. How do I do it? Imagine that you want to close the vagina or you want to avoid the escape of a gas. As if you wanted to close the vagina from front to back and from side to side. What causes that movement is the musculature of the pelvic floor. Observe and feel what happens in your vagina during the contraction and also during relaxation. The most important thing is that you feel the movement of these internal muscles.
  • Pattern: Perform the contraction for 1 second and rest for 5 seconds. Repeat 10 times.

Anna Wintour doing her daily Kegel exercises

Exercise 2: Hide the belly button

This is an exercise to activate your abdominal belt. If your abdominal girdle is strong and toned it will help to support the pelvic organs and will remove tension to the pelvic floor.

  • Posture: Sit with your back straight and well supported on the bus seat. Line up the knees at the height of the hips. Place your hands below the navel.
  • Exercise: Take a deep breath and when expelling it, direct your navel towards the back and upwards, as if you wanted to raise it towards the chest. Make the air expulsion last 10 seconds.
  • Pattern: Repeat 10 times.


Exercise 1: Tweaking the Kegel

  • Posture:  Sit with your back straight and well supported on the seat. Line up the knees at the height of the hips.
  • Exercise: The exercise will consist of contracting the muscles of your pelvic floor at 50% of your capacity and maintaining the contraction for 5 seconds. Observe how your pelvic floor ascends during contraction and how it descends when you relax it.
  • Pattern: Repeat 10 times.

Exercise 2: Hide the belly

  • Posture: Sit on the edge of the seat with your back straight. Line up the knees at the height of the hips. Rest your hands on the knees, bend the elbows and point them to the sides.
  • Exercise: We will perform “hypopressive” breathing *. If you have never tried it, here are the steps:

Step 1. Inspire by opening the ribs a lot … Step 2. Extract all the air and when you do not have more air inside, block your breathing. You can help by covering your nose with one of your hands and closing your mouth tightly. With practice you will not need it anymore. Step 3: Now open the ribs again simulating that you take air but not catch it. Now hold this position for 4 seconds. Then take a breath and rest. It prevents the shoulders and chin from climbing upwards. You must relax them, also the pelvis.

  • Pattern: Repeat the exercise 5 times.

* Marcel Caufriez ® Hypopressive Method

If you practice running, take care of your pelvic floor


According to Kathrine Switzer, the first runner to participate in a marathon in the United States, “the simple gesture of putting one foot in front of the other can change your life”. If you are one of those women who run , you know that this exercise is not only a test of mental resistance, but also physical. In addition to the most common injuries, running  is a factor of weakening of the pelvic floor for women, which can lead to problems such as urinary incontinence or organ prolapse 


The pelvic floor is a network of muscles and tissues that is in the lower part of the pelvis, and has the function of supporting the pelvic organs: the uterus, bladder and intestines. In addition, the pelvic floor acts by cushioning the pressure coming from the abdomen to the pelvic area (as in sneezing, for example). For all this, it is important to keep the pelvic floor strong and healthy to prevent problems such as loss of urine and improve your intimate health.

Running regularly is one of the risk factors that can damage our pelvic floor. You know why? When running, our whole body receives impacts in a cyclical way for a long time (we speak of an average of 6000 impacts in an hour). In each stride, the impact causes pressure to the pelvic area, and the muscles of the pelvic floor are responsible for cushioning. However, over time, too much pressure causes the pelvic floor to “sag” and weaken.   And a weak pelvic floor can lead to problems such as  loss of urine (even in young women), discomfort in sexual intercourse , constipation, back pain, and increased risk of organ prolapse.


If you run regularly, become aware of your pelvic muscles and how running affects you. To maintain the health of your pelvic floor, it is necessary to work specifically on the muscles of the pelvic floor and abdomen. It is the most effective way to compensate for the excess impact and keep it strong.

If you keep practicing running without thinking about its effects, problems can arise such as loss of urine when coughing, sneezing or running or carrying weight. There is also a risk of organ prolapse (organs off their axis or “fallen”). If you have some of these symptoms, your pelvic floor shows signs of weakening. In this case, running is contraindicated because it will worsen its condition and symptoms.

! Is running recommended for me? Do the quiz.

  • Download here Bwom , the pelvic floor health app and do the test (1 minute) If your level of attention is 1 or 2, there should be no problem in running. In the app you will find exercise plans to train your pelvic area and prevent problems.
  • If your level of attention is 3 or higher we recommend that you go to a specialist (pelvic floor physiotherapist) to assess your health and if running is indicated for you. You can do Bwom exercises, as they are adapted to your needs.

Remember that whatever your level, it is necessary to strengthen the pelvic floor. If you have been recommended to stop running, do not get frustrated! Think that there are many other sports alternatives that will help you stay fit or that will help you to change during the time you rehabilitate your pelvic floor. You can try spinning or yoga or pilates, which will help you strengthen the pelvic area.



To exercise your pelvic floor you do not need appliances or devices, just your body and 10 minutes 

In our Bwom app, after doing the test, you will access personalized exercise plans for you according to your needs. The plans consist of different types of exercises, most are kegel exercises and hypopressive abdominal gymnastics . If your goal is to strengthen your pelvic floor to prevent the effects of running, we recommend the ” pelvic floor in shape ” plan.

  • Kegel exercises: are voluntary contractions of the musculature of the vagina and pelvic floor. In Bwom we will teach you how to do them.
  • The Hypopressive Abdominal Gymnastics , or hypopressive abdominals , are exercises that are performed in specific postures and in apnea. In addition to toning the pelvic floor by their involuntary contractions, they strengthen the abdominal girdle. That is, you will work at the same time a flat and toned belly with a “women friendly” technique, unlike the abdominals of a lifetime, which damage the pelvic floor!



To strengthen the pelvic floor you do not need to reserve a lot of time from your day to day. In fact, if you are a runner or practice sports, you can add them to your stretching exercises that you perform at the end of your training. It will only take you 10 minutes! Help yourself by downloading the Bwom app and, after performing your pelvic floor test, you will get your personalized evaluation and you can start taking care of yourself with personalized exercises.

If you run to improve your physical and emotional well-being, think that training your pelvic area is also necessary for this goal! 

Combat constipation: tips and exercises

The constipation is a very common problem and affects many women that ultimately live with it. What you may not know is that, over time, constipation can damage your pelvic floor . Discover why and how to combat the problem: tips, habits and exercises to solve constipation from the root.


When there is constipation we have to make a great abdominal force down, which receives the pelvic floor . Over time, this excess pressure on the muscles of the pelvic floor causes it to weaken. On the other hand, a weak pelvic floor does not help constipation, otherwise it makes it worse, since this musculature is responsible for accompanying the closure and opening of the sphincter, and helps the correct evacuation. In addition, when the pelvic floor is weak may appear other problems such as urinary incontinence , or pain in sexual relationships.
Then we are in a loop: continued constipation weakens the pelvic floor, and damaged pelvic floor worsens constipation. What can we do?


In Bwom we have prepared a plan of information, advice and exercises to treat the problem of constipation from the root, breaking the vicious circle. 


What does the plan prevent constipation? It is a program of tips and practical exercises with which we work constipation at 3 levels:

  1. Changes in your daily habits: we propose exercises based on the observation of your body and your habits . The goal is to know the rhythms of your body and breaks with the habit of holding the desire when you feel like defecating, as this habit is responsible for constipation.

You know why? While you are holding, the stools accumulate in the rectum. The body has prepared them and they are ready to be expelled, but you do not leave them. When this occurs, the stool spends more time in the rectum and becomes dehydrated and begins to harden. For this reason a plug is formed that makes evacuation difficult. In the plan Avoid constipation you will discover much more information! 

2. Exercises and postures for the time to go to the bathroom: The position is one of the keys to go well to the bathroom and prevent your pelvic floor continue to suffer. What do you do when you go to the bathroom? Do you push? Do you shrink? Do you stand up? Do you massage your belly?

Pushing in an upright posture is the first habit you have to eliminate. It is very harmful to the pelvic floor because by straining you are pushing the bladder and womb down and all the muscles of the pelvic floor stretch, weakening.

What can you do instead of pushing? Try the following exercise: When you feel like pushing, perform later breaths and releasing the air, put the belly button in, as if you wanted to hide the abdomen. Direct it towards the back and in an upward direction, toward the chest. Do it several times when you are sitting in the toilet bowl.

3. Kegel exercises to strengthen the pelvic floor 

Why do Kegel exercises for constipation? The specialists agree that there are two types of constipation:

– Distal constipation . It is produced by the lack of muscle tone of the wall and causes incomplete emptying of the rectum after defecation. It is a type of constipation very common among women. It is closely related to the dysfunctions of the pelvic floor, since the weakness of the pelvic floor muscles can cause them not to “push” what is necessary to do the emptying . – Constipation of transit . It happens due to the lack of mobility of the intestines, so we encourage you to consult a specialist if you do not see changes after performing our Bwom exercise plan. The Kegel exercises

They are well known for strengthening the pelvic floor but their benefits are rarely mentioned to improve constipation. And they are very effective!

What do you think about this information? Did you know the relationship between constipationand the pelvic floor musculature ? If you suffer chronic constipation, the solution will not be immediate, but the important thing of the plan we have prepared is to become aware of your body and the reasons that lead to constipation to change your habits and improve it. You can follow this plan as a complement to other solutions such as laxatives, which may be more effective in the short term but do not solve the problem.