Pelvic Floor Basics: What Every Woman Should Know

fitfierceandfemale
2 days ago
3 min read

When we talk about core strength, most of us instantly picture abs. But your real core is so much deeper than that. Below the core you think of, at the very base of your body, is a powerhouse group of muscles called the pelvic floor. These muscles support your bladder, uterus, and bowel. They help you stay strong, stable, confident, and comfortable in your own body.

And just like any other muscle group, the pelvic floor can become weak, tight, overworked, or completely out of balance. The good news is that once you understand it, you can take simple steps to support it.

This post is for education only. If you have ongoing symptoms, consider working with a licensed pelvic floor physical therapist.

What Is the Pelvic Floor?

Your pelvic floor is a hammock-like group of muscles that sits at the base of your pelvis. These muscles contract and relax as you breathe, move, lift, and go about your day.

A healthy pelvic floor can help with:

Core stability
Bladder control
Bowel control
Comfortable, enjoyable sex
Better movement and posture
Less back and hip discomfort

Your pelvic floor works with your breathing muscles and deep core to keep you strong from the inside out.

Signs Your Pelvic Floor May Need Support

Many women don’t realize their symptoms are pelvic-floor related. Some signs your pelvic floor needs attention include:

Leaking when you laugh, sneeze, jump, or lift
Pressure, heaviness, or a dragging feeling in your pelvis
Back or hip pain that seems to come out of nowhere
Pain with intercourse
Trouble starting your urine flow or feeling like you never fully empty
Constipation or straining

These symptoms are common, but not normal — and very treatable with the right approach.

Why Strengthening Isn’t Always About “Doing Kegels”

Kegels are often the first thing women hear about, but they’re not a one-size-fits-all fix.

Some women have weak pelvic floors, and strengthening helps. Others have tight or overactive pelvic floors, and adding more contractions can worsen symptoms.

A healthy pelvic floor needs:

Strength
Relaxation
Coordination
Good breathing patterns
Proper pressure management

That’s why breathwork, posture, and full-body movement matter just as much as traditional strengthening.

Video 1: Pelvic Floor 101 Overview

Video 2: Beginner-Friendly Pelvic Floor Workout

Simple Everyday Tips to Support Your Pelvic Floor

You don’t have to overhaul your routine — small habits can make a big difference:

Use diaphragmatic (belly) breathing to help naturally coordinate pelvic floor movement
Maintain a comfortable, upright posture without clenching your glutes or abs
Strengthen your glutes and deep core muscles
Stay hydrated and include fiber-rich foods to prevent straining

Consistency, not intensity, is what leads to long-term improvement.

When to Get Extra Support

If your symptoms persist or impact daily life, a pelvic floor physical therapist can offer a personalized assessment and targeted exercises. Pelvic Floor PT is highly effective for conditions like urinary incontinence, prolapse symptoms, pelvic pain, postpartum recovery, constipation, and more.