How rebounding can help your weak pelvic floor

How rebounding can help your weak pelvic floor 

Check out this video from the wonderful Jade on how you can adapt the Boogie Bounce concept to suit your health: 

Having a weak pelvic floor can drastically impact your everyday life and consequently means exercise can become uncomfortable or even unbearable. 

But there are workout routines and fitness equipment that will help strengthen your weak pelvic floor and get you fit, healthy and improve your wellbeing, all from the comfort of your own home!

A gentle workout routine on a boogie bounce trampoline for weak pelvic floor muscles

What causes weak pelvic floor muscles?

Weak pelvic floor exercise

A weak pelvic floor impacts your body’s control over the bladder and bowel. This can make life highly unpredictable and while many choose to use products like pads to help with any unforeseen accidents, it can still disrupt the daily routine and often puts them off working out altogether. 

A weak pelvic floor is a condition that can affect up to 1 in 3 women within the first year of having a baby. It is estimated that some three-quarters of these women will continue having symptoms up to 12 years after giving birth. 

A weak pelvic floor should not stop women from living their best lives, there is no need to suffer the embarrassment caused by a weak pelvic floor in silence. 

There are a lot of exercises you may choose to avoid if you have a weak pelvic floor,  like squats,  once you are a few months into your pelvic strengthening exercises these will become easier. 

Weak pelvic floor can affect men too. 

Women are not alone in the battle to beat the weak pelvic floor. While more widely reported and common for females, many men also suffer from weak pelvic floors, often related to prostate surgery. They suffer the same life-changing symptoms that hugely impact your ability to work out and mental health. 

The NHS has some great guidelines on how to identify weak pelvic floor muscles and the related symptoms. We also recommend talking to your GP if you are suffering or unsure. From there you can begin your journey to fitness with rebounding to strengthen that weak pelvic floor! 

Click here to view some NHS guides about living with a weak pelvic floor. 

How can you strengthen a weak pelvic floor using a mini trampoline?

There are many exercise programs that claim to help strengthen the pelvic muscles, but they can be challenging and definitely aren’t as fun as rebounding.

Pelvic floor rebounding can be as simple as bouncing on the trampoline for a few minutes each day. It is low impact and when mixed with other basic movements is fun. You’ll start feeling the difference within weeks. 


Hi there, I’m here to talk about something that we can feel a little embarrassed about. And that is our pelvic floor muscles.

Now, let me start by saying that both men and women have pelvic floor muscles, and both men and women can benefit from strengthening those muscles. 

However, I know that ladies of a certain age, or perhaps women like myself, who have had babies can feel a little weaker down there than we used to. And the prospect of Boogie Bounce can seem daunting, it can perhaps seem impossible, I can’t do that. I might wee myself. 

Now, first of all, let me say that Boogie Bounce is a fantastic form of exercise for those muscles in particular. You’re engaging your core just by standing on the trampoline and your pelvic floor muscles are part of your core muscles. 

Okay? If you do feel a bit uncertain, like you can’t fully trust your body yet, what I would suggest is keeping the moves quite small, to begin with, you might take the bounce out completely and just perform the moves without that bounce, you’re still getting a workout and you are still working out those muscles. 

Now, as you gain confidence over time, a little bit more confidence in your own body, you might want to add some more bounce into your moves, but you might want to avoid some of the bigger moves such as losing the bounce, kicking the legs out for split leaps. 

It might be a bit too much for you might feel a little bit uncertain about them, take them out for now. That’s fine. And finally, if you do feel like you need just that little bit more reassurance, stick a pad on, no one needs to know that you’ve got it on, and then you feel so much more confident. Having an at-home bouncer is a really good idea. You’re in the comfort of your own home, should anything happen. 

And if you have small babies, as I do, you’re watching on the monitor like I am right now and you want to do a little workout, these are great for sticking some earphones into the baby can’t hear the music. There’s no noise with the bouncing with these new Elite Bouncers so you can bounce away. 

You know you’re not going to disturb your baby, but you’re also going to get an amazing workout and you’re going to feel great. I would say definitely check out the 30-minute session on the app. They are perfect for nap times.


Donna and her elite mini fitness trampoline

Why rebound for your Pelvic Floor? 

Gently bouncing on a rebounder moves the muscles in the pelvic floor without overworking them. This ensures comfort for you whilst helping with overall fitness. Over time and with regular rebounding sessions, the muscles pelvic muscles will get stronger and you will see the symptoms start to reduce. 

Click here to learn more about the concept of Boogie Bounce. 

FUN FACT: Ten minutes of bouncing can be the equivalent to 30 minutes of jogging!

How does rebounding help with weak pelvic floor related stress incontinence?

One of the more common symptoms of a weak pelvic floor is stress incontinence. This means the bladder loses control when under any pressure. Sometimes just sneezing or laughing can cause this loss of control, which can affect confidence and put people off leaving their own homes. 

We want to help prevent this condition from affecting your life because we believe that everyone should have the chance to achieve their fitness and life goals.

Click here to read real-life experiences from customers who have used the Boogie Bounce Elite to achieve their goals. 

Other benefits of rebounding:

  • It can help your mental health and confidence
  • Some time for you – even if it is just a few minutes each day 
  • An easy and fun way to get fit 
  • No need to pay for a gym membership! 
  • It gives you some time for yourself – a few minutes each day to focus on yourself!

A few more reasons to use the Boogie Bounce Elite

  • Our Elite trampolines fold away so you don’t need to worry about it taking up space in your home. 
  • We use bungee instead of springs so the Elite trampoline is virtually silent. You don’t need to worry about making noise. 

Now you know about the benefits of rebounding, click here to read more about the Elite Mini Trampoline. 

Please note that rebounding is not recommended for anyone with pelvic prolapse. Please consult your doctor if you are recovering from surgery before starting rebounding or any other form of exercise. 

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