Core Fitness: Why the Pelvic Floor Deserves More Attention

When most people think about the “core,” they picture the abdominal muscles, the visible ones that tighten during crunches and planks. But beneath that surface lies a set of hidden muscles with a far greater impact on how your body functions every day: the pelvic floor.

These small but mighty muscles play a pivotal role in core control, spinal support, and pelvic organ function. Yet, they’re often overlooked until problems arise.

Why Pelvic Floor Strength Matters

A strong, functional pelvic floor helps prevent incontinence and supports bladder and bowel control. These issues are far more common than many realise, affecting both men and women, with women who’ve given birth at higher risk.

For some, symptoms first appear during exercise, particularly in high-intensity or weighted workouts such as boot camps or barbell sessions. The good news? Regular movement that respects and strengthens your pelvic floor can significantly reduce these issues.

A healthy pelvic floor also supports the deep abdominal muscles and lower back, improving posture, easing back pain, and even enhancing sexual function.

Understanding the Pelvic Floor

The pelvic floor is a group of muscles that form a supportive sling across the base of the pelvis, holding the bladder, uterus, and bowel in place. Think of it as the foundation of your core.

When you contract your pelvic floor, it works in synergy with the transverse abdominis (TVA), your deepest abdominal muscle, to stabilise the spine and pelvis. This coordination is essential during both daily activities and exercise.

Caring for Your Pelvis During Exercise

Barbell Workouts

Barbell training is fantastic for building strength and maintaining bone density, but it’s also a time when intra-abdominal pressure spikes — which can strain the pelvic floor.
If you’re managing or preventing pelvic floor issues, these small modifications make a big difference:

1. Squats and Lunges: Use a narrower stance and reduce depth. Avoid very heavy loads on your shoulders.
2. Breathe, Don’t Brace: Exhale on the lift, inhale on the lower. Avoid holding your breath under load.
3. Overhead Moves: Lighten the weight or switch to dumbbells for more control and less downward pressure.

Mastering the Plank

The plank (or ab hover) can be a valuable tool for pelvic floor awareness if performed with control:

• Begin by lifting the pelvic floor gently while keeping thighs in contact with the floor for up to 10 seconds.
• Rest, then progress to a knees-down hover if confident.

👉 Avoid full planks on toes if you have pelvic floor concerns, as they can increase pressure unnecessarily.

Dynamic Movements

High-impact options like jumping lunges or power jumps can overload the pelvic floor. Instead, modify by performing stationary versions or lower-impact progressions. You’ll still build strength and coordination without compromising pelvic health.

Your Body, Your Workout

Modifying a workout isn’t about doing less, it’s about doing what’s right for your body. Prioritising pelvic floor health means you can train smarter, stay consistent, and feel confident in every session.

If you’d like to explore safe, effective workouts that respect the pelvic floor, my Virtual Workouts with Marietta membership includes a variety of classes designed to build strength, mobility, and fitness while maintaining pelvic control and body awareness.

Start your 14-day free trial and discover how small adjustments can make a powerful difference.