Understanding the Connection Between the Pelvic Floor and the Core

The Hidden Muscles

The pelvic floor is one of the most important and often overlooked muscle groups in the body. These muscles form the base of what we commonly call the “core,” stretching like a hammock from the pubic bone at the front to the coccyx (tailbone) at the back and side to side within the pelvis.

Working in harmony with the deep abdominal and back muscles and the diaphragm, the pelvic floor supports the spine, stabilises movement, and helps regulate intra-abdominal pressure. When this partnership is disrupted, everyday activities from lifting weights to laughing can feel compromised.

Why Pelvic Floor Health Matters

The pelvic floor muscles do far more than most people realise. They are responsible for bladder and bowel control, pelvic organ support, and sexual function in both men and women.

During exercise, intra-abdominal pressure fluctuates, it increases when lifting weights or performing high-load movements and decreases when the load is released. Ideally, the pelvic floor and core respond automatically to these changes. If the pelvic floor muscles are weak, tight, or uncoordinated, this natural regulation can fail, leading to strain, leakage, or even pelvic organ prolapse over time.

Pelvic Floor Muscle Flexibility and Strength

The key to a healthy pelvic floor is balance, strength and flexibility. Over-bracing the core, a common mistake in exercise, can make the pelvic floor muscles too tight, leading to symptoms such as urinary urgency, pelvic pain, or discomfort during intimacy.

Think of your pelvic floor as any other muscle group; it needs movement, control, and relaxation to function optimally.

Abdominal Exercises and Pelvic Floor Safety

Your abdominal strength might exceed your pelvic floor’s ability to cope. To protect your pelvic floor during workouts:

• Avoid intense abdominal exercises that create downward pressure (e.g., heavy crunches or double leg lifts)
• Reduce load and opt for gentle, controlled movements.
• Exhale on exertion to prevent unnecessary intra-abdominal pressure.
• Maintain good posture and avoid over-bracing your midsection.
• Engage the pelvic floor first, then release it after each exercise.

Notice when your pelvic floor starts to fatigue and rest as needed, and gradually build endurance.

Special Considerations

If you’re pregnant, postnatal, menopausal, or recovering from surgery, your pelvic floor needs extra care. Always follow a tailored program and consult a Continence and Women’s Health Physiotherapist for professional guidance.

Building Pelvic Floor Control Before Intense Workouts

Before moving into high-intensity or heavy lifting routines, it’s essential to establish pelvic floor awareness and control. This ensures your foundation is strong enough to handle more demanding movements safely.

Flat Abs: The Right Way

If your goal is a flatter stomach, traditional sit-ups may not be your best friend. These exercises mainly target the rectus abdominis (the “six-pack” muscles) and can increase upper-abdominal tension, often creating more pressure below the navel.

Instead, try:

• Low-impact aerobic exercise (such as aqua workouts or walking) to reduce overall body fat.
• Pelvic floor–focused exercises with correct breathing and relaxed abdominals.
• Functional core training promotes stability, posture, and safe strength.

Are You at Risk of Pelvic Floor Problems?

You may be more at risk if you:

• Are pregnant or postnatal
• Have undergone gynecological or prostate surgery
• Are peri- or post-menopausal
• Participate in high-impact sports or elite training

Other contributing factors include:

• Heavy lifting (gym or occupational)
• Chronic constipation or persistent coughing
• High BMI (over 25)
• History of pelvic trauma or back pain

Recognising Pelvic Floor Problems

Symptoms of pelvic floor dysfunction may include:

• Urine leakage during exercise, coughing, or sneezing
• Frequent or urgent trips to the toilet
• Difficulty emptying the bladder or bowel
• Bulging or heaviness in the pelvic area
• Pelvic pain or discomfort during intimacy

If these sound familiar, don’t ignore them; pelvic floor issues are treatable and often curable.

Where to Get Help

Improving pelvic floor health doesn’t have to mean stopping exercise; it means learning to move smarter.

Inside my Virtual Workouts with Marietta membership, you’ll find a variety of classes that help strengthen your body safely from the inside out. Many of these workouts focus on breath, posture, and movement control. Essential foundations for pelvic floor health.

Start your 14-day free trial and discover classes designed to help you move confidently and protect your core.

If you experience ongoing symptoms, contact a GP or Continence Physiotherapist for assessment and treatment. For expert advice, call the National Continence Helpline at 1800 330 066 or visit continence.org.au. You can also find more information about safe exercise practices at pelvicfloorfirst.org.au.