Do I have a weak pelvic floor? How to tell and what to do: a guide for expat mums in Brussels

Moving to a new country while pregnant or with a newborn is no small thing. You’re building a new life while your body is still healing or changing, and you’re likely hearing a lot about the importance of your pelvic floor. But what does it really mean to have a weak one? And how do you even know?

At SuperMums Brussels, we work with hundreds of expat mums every year who ask this exact question. So here’s a friendly, practical guide to help you understand if your pelvic floor might need some extra love and what you can do about it.

👉 If you’re new here, you might want to read this article “What is SuperMums and why it was created: the story behind a community of strength, motherhood and support in Brussels (link)“ to discover what SuperMums is all about and why we’re more than just a fitness class.

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What is the pelvic floor and why does it matter for mums?

Your pelvic floor is a group of muscles that sits like a hammock at the base of your pelvis. These muscles support your bladder, uterus and bowels. They also play a big role in things like:

Why your pelvic floor is important

• Controlling when you pee or poop
• Supporting your core and spine
• Sexual function
• Breathing and posture

Pregnancy and birth (no matter how your baby was born) can put a lot of pressure on these muscles. And that’s totally normal. What matters is how you rebuild their strength safely afterwards.

Common signs of a weak pelvic floor

If you’re wondering whether you might have a weak pelvic floor, here are some common signs to look out for:

• Leaking pee when you sneeze, cough, laugh or jump
• A heavy or dragging feeling in your pelvic area
• Trouble holding in gas or feeling like you can’t fully empty your bladder
• Pain or discomfort during sex
• Back or hip pain that doesn’t go away
• Feeling disconnected from your core or like your belly isn’t “working right”

Not all mums experience all these symptoms, and some signs can be subtle. But if any of these feel familiar, it’s a good idea to pay attention: your body is giving you helpful signals.

Why pelvic floor health matters for every woman

In some cultures, talking about these things feels taboo. But here at SuperMums Brussels, we believe in normalising the conversation around pelvic health. Because every mum deserves to move, laugh, lift, and run without fear of leaking or pain.

Strength matters more than you think

After age 30, we naturally start to lose around 1% of our muscle mass each year. That includes the muscles of the pelvic floor. That’s why staying active and learning how to train smart and safely is a gift to your future self.

How SuperMums helps you strengthen your pelvic floor in Brussels

We don’t believe in just “doing your Kegels and hoping for the best.”

At SuperMums Brussels, we:

Our pelvic floor-friendly approach

• Teach you how to breathe and move in a way that activates your pelvic floor naturally (no squeezing and guessing)
• Include pelvic floor awareness in all our classes: from prenatal to postnatal and beyond
• Work with small groups (max. 10 mums) so we can correct posture and guide you with care
• Use weights and strength training that support your whole body, not just the surface muscles

Our classes are designed to help you build strength from the inside out with music, laughter, and a community that supports you every step of the way.

You don’t have to figure this out alone

Whether you just had your baby or you gave birth months (or years) ago, it’s never too late to work on your pelvic health. And you don’t need to feel embarrassed, broken or unsure.

📩 Come join us at SuperMums Brussels at 👉 www.supermums.be, where we train smart, move with purpose and rebuild confidence together. 

Follow us at: @supermums_be