The Core and Pelvic Floor Connection 💪✨

Are you having issues with core activation or dealing with persistent lower back pain?

Are you postpartum and experiencing pelvic floor issues like leaking or pressure? Did you know that even your breathing can impact your pelvic floor function?

The connection between your core and pelvic floor is way more important than most people realize. This system helps support your spine, stabilize your pelvis, assist in balance, and plays a huge role in your posture, bladder control, and even your breathing mechanics. When these muscles aren’t working in sync, your body starts to compensate—and that’s when pain, weakness, and dysfunction can creep in.

Here are 3 ways you can start engaging your pelvic floor and core more effectively—starting today:

1. Diaphragmatic (Belly) Breathing

How to do it:

• Lie on your back or sit comfortably.

• Place one hand on your chest and the other on your belly.

• Inhale deeply through your nose, focusing on expanding your belly, not your chest.

• Exhale slowly through your mouth, allowing the belly to fall gently.

• Repeat for 2–3 minutes.

Why it works:
This activates your diaphragm and naturally engages the pelvic floor on the inhale and release on the exhale. It’s a foundational pattern that helps restore coordination between your breath, core, and pelvic floor.

2. Pelvic Tilts

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.

• Inhale to prepare.

• As you exhale, gently tuck your pelvis under (flattening your low back toward the floor).

• Inhale to release back to a neutral spine.

• Repeat 10–15 times slowly.

Why it works:
Pelvic tilts help wake up your lower abdominal muscles and begin activating the pelvic floor in a gentle, controlled way. They also improve mobility in the lumbar spine and reduce stiffness.

3. The “Lift and Zip” Technique

How to do it:

• While standing or seated, imagine drawing your pelvic floor muscles upward—like you’re gently lifting a blueberry with your pelvic muscles.

• At the same time, lightly pull your belly button in and up (zipping up your core from pubic bone to ribcage).

• Hold for 3–5 seconds, then fully relax.

• Repeat for 8–10 reps.

Why it works:
This helps coordinate your deep core (transverse abdominis) and pelvic floor to work as a team. It strengthens both areas and builds the foundation for daily movement, posture, and injury prevention.

​​4. Glute Bridging

How to do it:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

• Inhale to prepare.

• As you exhale, press through your heels, squeeze your glutes, and lift your hips toward the ceiling.

• At the top, gently engage your pelvic floor and core (as in the “lift and zip”).

• Lower slowly with control.

• Repeat 10–15 times.

Why it works:
Glute bridges strengthen your glutes, hamstrings, and lower back—essential muscle groups that support your pelvis and spine. When paired with pelvic floor engagement, they teach your body how to fire these muscles in coordination, which helps stabilize your core and reduce back pain.

Did you know how to activate your pelvic floor and core together—or separately—before this? These small but mighty muscles can have a huge impact on your posture, reduce your lower back pain, and improve your quality of life. If this is something you’ve been dealing with for a long time and want to address further, let us know. We’d love to help you take the next step.

Schedule a session with us today so we can help you restore that essential connection.