Find out in this comprehensive article which physical activities gently strengthen your pelvic muscles and which can weaken them.

From walking to yoga and Pilates, learn how to protect your perineum while staying active.

We also give you practical advice on how to prevent disorders linked to a weakened perineum and improve your daily well-being.

Which sports are good for the perineum and which to avoid?

The perineum is a group of muscles that support the pelvic organs (bladder, uterus, rectum) and play a crucial role in continence and sexuality.

It's essential to maintain the health of these muscles, in particular by practicing physical activities that strengthen them without damaging them.

Sports that strengthen and protect the perineum

Certain sports are particularly beneficial for strengthening the perineum, as they work the deep muscles without putting them under excessive pressure:

Walking

This is a gentle, low-impact exercise that promotes overall muscle tone, including that of the perineum.

Swimming

In water, the body is supported, which reduces impact on the perineum. Swimming also stimulates the lower body and helps strengthen pelvic muscles.

Yoga

Yoga postures, combined with controlled breathing, are ideal for working the pelvic area. Certain positions, such as the bridge or goddess pose, can gently strengthen the perineum.

Pilates

Based on breathing and the strengthening of deep muscles, including those of the perineum, Pilates is particularly effective for maintaining and improving pelvic tone.

Exercise bike (moderate)

Sitting on the saddle minimizes impact on the perineum, while at the same time stimulating pelvic muscles.

Sports to be avoided or practised with caution

Certain sports can put a strain on the perineum through repeated impact, high abdominal pressure or sudden movements.

The following sports should be avoided or practised with moderation, especially if your perineum is weakened:

Running and jogging

Running generates repeated impacts on the ground, which can weaken the perineum, especially if you have toning problems or have just given birth.

Impact sports

Activities such as trampolining, jumping or intensive fitness classes create intra-abdominal pressure that can be harmful to the perineum.

Combat sports

Violent movements and repeated intense efforts in disciplines such as boxing or judo can place dangerous stress on the pelvic region.

Horse-riding

Prolonged riding, particularly at a trot or gallop, can put excessive strain on the perineal muscles through repeated impact with the saddle.

Why train the perineum?

The perineum plays a key role in preventing bladder weakness, supporting the internal organs and ensuring intimate comfort.

Strengthening the perineum helps to reinforce its tone, particularly after pregnancy or with age, to prevent problems such as incontinence or prolapse.

Some exercises to strengthen your perineum

In addition to adapted sports, you can practice specific exercises to strengthen your perineum. The best-known is the Kegel exercise. It involves contracting and relaxing the pelvic floor muscles as if you were trying to stop the flow of urine.

Contract the perineal muscles for 5 seconds.

Release for 5 seconds.

Repeat 10 times, several times a day.

This exercise can be performed anywhere, anytime. The use of perineal re-education devices can also be an effective way of guiding patients in strengthening their muscles.

Regular physical activity is good for your overall health, but it's important to choose sports that take care of your perineum. 

Opt for gentle, strengthening activities, and avoid those that could cause too much pressure. 

If you have any doubts about your perineum, don't hesitate to consult a health professional.