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Pelvic Health & Your Core Strength

core strength and pelvic health. physical therapy

The Link Between Core Strength & Pelvic Health – Why Your Abs and Pelvic Floor Work Together

Hey there, fellow moms (and anyone else curious about pelvic health)! If you’ve ever wondered why core strength is such a big deal when it comes to your pelvic floor, you’re in the right place. As a pelvic health physical therapist at Rehab 2 Perform—and a mom myself—I totally get how important (and sometimes challenging) it is to keep your body feeling strong and supported, especially after pregnancy or as life gets busier.

Your Core & Pelvic Floor – A Dynamic Duo

Think of your core as a well-coordinated team. Your abs and pelvic floor aren’t just neighbors; they’re best friends that rely on each other for support. Here’s how it all connects:

  • The Core Team: Your core isn’t just about six-pack abs. It includes your deep abdominal muscles (transverse abdominis), pelvic floor muscles, diaphragm, and back muscles. They work together to stabilize your body and keep you moving efficiently.
  • Pelvic Floor Superpowers: Your pelvic floor acts as a hammock of muscles at the base of your pelvis, supporting your bladder, bowels, and uterus. It plays a major role in bladder control, sexual function, and core stability.
  • How They Sync Up: When you activate your core properly, your pelvic floor automatically engages. This helps with posture, prevents leaking (yes, moms, I’m talking about those little surprises when you sneeze!), and reduces lower back pain.

Signs Your Core & Pelvic Floor Need Some Love

Life, pregnancy, and even certain workout habits can throw your core-pelvic floor connection out of sync. Here are a few signs that your core and pelvic floor might not be functioning at their best:

  • Leaking urine when you cough, sneeze, or jump (hello, surprise pee!)
  • Feeling pressure or heaviness in your pelvic area
  • Ongoing lower back or hip pain
  • A weak core or a lingering “mommy pooch” that won’t go away despite exercise
  • Pain during intimacy (not normal, and totally treatable!)

Strengthen the Connection – Fun & Effective Exercises

Good news—rebuilding your core and pelvic floor strength doesn’t have to mean endless crunches (which, by the way, aren’t always the best choice for pelvic health). Try these instead:

  • Diaphragmatic Breathing – Inhale deeply into your belly, expanding your ribs, and exhale while gently engaging your pelvic floor and lower abs. This improves coordination between your diaphragm and pelvic floor.
  • Heel Slides – Lying on your brace, engaging and bracing your core, the slowly slide each heel out and back in, one at at time. This builds deep core strength without straining your pelvic floor.
  • Glute Bridges – Lie on your back, knees bent, and lift your hips while keeping your core engaged. Your pelvic floor and glutes work together for extra stability.
  • Bear Crawl – On hands and knees, round back and engage your core. Slowly lift up your knees and inch off the ground. This targets the core muscles.

When to See a Pelvic Health PT

If you’ve been trying to strengthen your core but still experience pelvic floor symptoms, it might be time for a deeper look. At Rehab 2 Perform, we specialize in pelvic health and can create a personalized plan to help you feel confident and strong again. Whether you’re a new mom, an active adult, or just looking to optimize your core function, we’re here to help.

Ready to Feel Stronger & More Supported?

Your core and pelvic floor deserve some TLC! If you’re dealing with leaking, pain, or just feeling out of sync, let’s get you back to feeling your best. Schedule an appointment with our pelvic health specialists at Rehab 2 Perform today!

Let’s build a stronger core, one breath at a time!

Book Your Appointment Today

  • Dr. Jamie Schindler, DPT, SCS, CSCS, Pelvic Health Specialist & Area Director- Annapolis & Gambrills
Dr. Jamie, Pelvic Health Physical Therapist

About Rehab 2 Perform

Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 11 state-of-the-art locations (soon to be 12), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.

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