Why Your Pelvic Floor and Core Need Each Other

Explore the important connection between your pelvic floor and core muscles for optimal strength and stability.

Welcome to week three of our Pelvic Floor Essentials series!

Today, we’re exploring the connection between your pelvic floor and core muscles. Understanding this relationship is crucial for overall strength, stability, and postpartum recovery.

The Core-Pelvic Floor Connection:

Your core isn’t just your abs. It includes the diaphragm, abdominal muscles, back muscles, and the pelvic floor. These muscles work together to stabilize your spine and pelvis, support your organs, and manage intra-abdominal pressure.

Why a Strong Core and Pelvic Floor Matter:

Stability and Balance: A strong core and pelvic floor provide stability and balance, reducing the risk of falls and injuries.
Posture: Proper posture relies on the strength and coordination of your core and pelvic floor.
Reduced Pain: Strengthening these muscles can alleviate back, hip, and pelvic pain.
Improved Bladder and Bowel Control: A well-functioning core and pelvic floor help prevent incontinence.

Exercises that Engage Both:

1. Dead Bug

How to Do It:

Lie on your back with your arms extended towards the ceiling and knees bent at a 90-degree angle.
Slowly lower your right arm and left leg towards the floor, keeping your back flat.
Return to the starting position and switch sides.
Repeat 10 times on each side.

2. Plank

How to Do It:

Start on your hands and knees.
Extend your legs back, coming into a plank position with your body in a straight line.
Engage your core and squeeze your pelvic floor muscles.
Hold for 20-30 seconds, gradually increasing the time as you get stronger.

3. Side Plank

How to Do It:

Lie on your side with your legs straight and one forearm on the ground.
Lift your hips off the ground, creating a straight line from head to feet.
Engage your core and pelvic floor muscles.
Hold for 20-30 seconds on each side.

Tips for Effective Training:

Focus on breathing: Inhale deeply and exhale fully to engage your core and pelvic floor.
Consistency is key: Incorporate these exercises into your routine at least 3-4 times a week.
Listen to your body: If you experience pain, modify the exercises or consult a healthcare professional.

A strong core and pelvic floor are essential for overall health and well-being. By integrating these exercises into your routine, you’ll build a solid foundation for a healthier, more active life. For more tips and exercises, download our "Pelvic Floor Essentials" freebie!

Live Confidently,

Jen