Understanding Your Pelvic Floor — and How to Strengthen It Naturally

It often starts quietly — a small leak while laughing, a dull ache in the lower back, or the feeling that your body isn’t holding you together the way it used to.

Physiotherapist and mother of three Caroline Käding has seen this story unfold countless times — and she knows it doesn’t have to be that way.

“Many women think it’s just part of getting older, or something you have to live with after childbirth,” she says. “But it’s not. The pelvic floor can be trained just like any other muscle — the key is to give it the right signals.”

Hidden deep within the body, the pelvic floor quietly supports your core, posture, and confidence — until it doesn’t.

The Pelvic Floor: Your Body’s Hidden Support System

Most people don’t think about their pelvic floor — until something feels off.
This network of muscles sits like a hammock at the base of your pelvis, supporting the bladder, uterus, and intestines. It’s also part of your deep core, working hand in hand with your diaphragm and abdominal muscles to stabilize the entire body.

Over time, this system naturally loses strength. Just like any other muscle, the pelvic floor weakens when it isn’t regularly activated. Years of sitting, pregnancy, hormonal changes, and even chronic stress slowly reduce muscle tone and coordination. 

That’s when small changes start to show up in daily life.
You might feel pressure in the pelvis after a long day, or a twinge in your lower back when you stand up. Maybe you need to cross your legs when you sneeze, or you don’t feel as steady climbing stairs.

“It’s not always dramatic,” Caroline explains. “But it’s those subtle signs — the ones people ignore — that show your center of stability is weakening.”

When the pelvic floor isn’t doing its job, the rest of the body compensates. The back muscles tighten, the posture shifts, and movements that once felt effortless begin to require more effort. Over time, this can drain energy, reduce mobility, and quietly chip away at confidence.

“Without a functioning pelvic floor, you lose the center that keeps everything working in harmony,” Caroline says. “It’s not just about continence — it’s about balance, posture, and feeling secure in your own body.”

How to Reconnect with Your Core

The pelvic floor isn’t like a bicep you can see or flex — it works quietly, deep inside your body. When it weakens, it’s not only about losing strength; your brain simply stops communicating with those muscles. Reconnecting means teaching that link to respond again.

“It’s like reminding your body that this part exists,” says Caroline.

Start with your breath. As you inhale, your diaphragm moves down — and your pelvic floor gently follows. When you exhale, it lifts again. This natural rhythm is how the two systems work together, stabilizing your spine and core.

Once you can feel that movement, begin with small activations — as if you were stopping the flow of urine. These subtle contractions rebuild the communication between brain and body. With time, that awareness turns everyday movement into effortless training.

Why Balance Training Works So Well

Most workouts focus on the muscles we can see: abs, legs, glutes. But the pelvic floor is part of the deep core — a system that only activates when the body moves as a whole. Static exercises or isolated squeezing can help, but they rarely teach the muscles to work reflexively, the way they do in real life.

“You can’t consciously control your pelvic floor all day,” Caroline explains. “It has to react automatically — when you walk, breathe, or catch your balance.”

That’s exactly what makes the Giboard different. Its elastic slackline surface creates a dynamic, multidirectional instability — similar to standing on soft ground that subtly moves under your feet. This constant, gentle motion forces your body to make micro-adjustments through your deep stabilizing muscles: the core, hips, and, crucially, the pelvic floor.

Each of these adjustments triggers reflexive contractions — the kind your pelvic floor performs naturally when you walk, laugh, or catch your balance. Over time, this rhythmic activation helps the muscles regain both strength and timing, something traditional static exercises can’t replicate.

And because the movements are soft and low-impact, even beginners or those recovering from pregnancy can safely retrain their body’s natural support system.

“It’s one of the few tools that brings strength and awareness together,” says Caroline. “You don’t force it — your body learns again to respond.”

Safe, Simple, and Surprisingly Effective

What makes the Giboard stand out is how effortless it feels. It’s only about ten centimeters high, so there’s no fear of falling — just the freedom to move. You can train standing, sitting, or even lying down, which makes it suitable for every fitness level and age.

The gentle, elastic surface moves with you, so your body constantly adjusts to find balance. These small, natural reactions engage the deep core and pelvic floor muscles without you having to think about technique. It’s the kind of training your body instinctively understands — safe, effective, and even fun.

To make things even easier, the free Gibbon App guides you through simple routines — from gentle awareness exercises to focused programs for core and pelvic health. Whether you’re training at home or in therapy, it gives you structure, reminders, and real progression.

“Training should feel like movement, not therapy,” says Caroline. “And the app helps people stay consistent — because when you enjoy it, you actually keep going.”

Start Small, Start Now

Pelvic floor health isn’t just about avoiding discomfort — it’s about rediscovering stability, strength, and ease in your body.
And sometimes, that begins not with intense workouts or clinical routines, but with a small board in your living room and a few moments of balance each day.