When most people think about the “core,” the mind often jumps straight to all the muscles in the torso. But what is often overlooked is the critical role of the pelvic floor. Yes, everyone has one—men included! This essential muscle is key to effective core control and when it’s weak, it can lead to issues like bladder or bowel incontinence as well as everyday movement.

Why Do the Pelvic Floor and Core Matter?

The statistics are concerning. Incontinence affects one in four Australians, and women are particularly impacted. One in three women who have ever had a baby report experiencing some degree of incontinence.

Even more worrying is how exercise can unintentionally worsen these issues. Picture this: a woman starts training with a personal trainer to get fitter and lose weight. During sessions, she notices an increased urge to go to the toilet and sometimes even experiences incontinence without realising it until later. Embarrassed and humiliated, she might stop exercising altogether, convinced this is just a result of age, pregnancy, or menopause.

Without the right guidance, this cycle of frustration can drive people away from exercise, leaving them with unresolved health and fitness goals.

What Can Fitness Professionals Do to Support Core Strength?

As fitness professionals, we modify exercises for back pain, knee injuries, pregnancy, and older adults. The pelvic floor deserves the same attention. It’s a muscle like any other in the body and requires thoughtful training to function optimally.

Here’s where we can make a real difference:

1. Awareness: Understand what leads to incontinence and its triggers.
2. Education: Learn about the pelvic floor’s role and function.
3. Modification: Deliver exercise options that support pelvic floor health.

Understanding the Pelvic Floor

The pelvic floor is a sling of muscles that supports the internal organs and acts as the “floor” of the core. It spans the pelvic bone to the coccyx, providing vital structural support. It’s also neurologically linked to the transverse abdominis (the deepest underlying abdominal muscle), but the two don’t work in tandem. In fact, the pelvic floor must be activated first for the transverse abdominis to engage properly.

This connection is the foundation of the “Pelvic Floor First” approach, where exercises prioritise pelvic floor activation to prevent further issues and build long-term strength.

Activities That Raise Concern

Think of a compromised pelvic floor like an injured ankle. You wouldn’t push through pain or load it with high-impact activities without proper care. Instead, you would follow a progression: rest, rehabilitate with targeted exercises, and slowly build strength before returning to full activity.

The same principles apply to pelvic floor health. Though it may require initial modifications, with time, dedication, and proper exercises, it can regain strength and functionality.

How You Can Help

Supporting clients with pelvic floor concerns starts with education. The Continence Foundation of Australia, through its Pelvic Floor First site, offers excellent resources, including tips for pelvic floor-safe exercise programs.

As an extension of this, I offer a free 8-part Pelvic Floor Seminar Series based on the Continence Foundation Pelvic Floor First initiative. This series provides practical, evidence-based guidance for fitness professionals and individuals, helping you understand how to approach pelvic floor health confidently.

The pelvic floor is not just another muscle it is the foundation of strength, confidence, and overall well-being. We should prioritise it in every fitness journey. The pelvic floor is more than just a group of muscles. It is the foundation for our physical strength, confidence, and overall well-being. This intricate network of muscles and connective tissues plays a crucial role in various bodily functions, including bladder and bowel control, sexual health, and core stability. By strengthening and maintaining our pelvic floor, we can enhance our physical performance, prevent injuries, and improve our quality of life. Make pelvic floor health a priority in your fitness, ensuring you incorporate exercises and practices that support this aspect of your anatomy.

Sign up for the FREE 8 Part Pelvic Floor Seminars here