Why Your Pelvic Floor Matters More Than You Think (And How to Strengthen It)

Let's talk about something that doesn't get nearly enough attention: your pelvic floor.



We know, we know. It's not exactly the most glamorous topic. It's definitely not what comes to mind when you think about fitness goals. But here's the thing: if you've ever leaked a little when you sneezed, felt pressure or heaviness "down there," or experienced pain during sex after having a baby, your pelvic floor is trying to tell you something important.

And it's not just about those obvious signs. Your pelvic floor impacts everything from your core strength and posture to your ability to lift your toddler without back pain. It's literally the foundation of your entire core system, yet most fitness for moms programs completely ignore it.

So many mamas push through symptoms, thinking it's just "normal after having kids." But here's what we've learned from working with over 300 pregnant and postpartum women: common doesn't mean normal, and you don't have to accept dysfunction as your new reality.

Today, we're diving deep into why your pelvic floor matters more than you probably think, what might be going wrong, and most importantly, how to actually strengthen it in a way that makes a real difference in your daily life.

The Challenge So Many Mamas Face

Picture this: You're at the playground with your kids. Your toddler is begging you to push them on the swing, and you're trying to keep up. You laugh at something silly they say, and suddenly you feel it. That telltale leak. Again.

You glance around, hoping no one noticed. You make a mental note to wear darker pants next time. You tell yourself it's not a big deal, that this is just what happens after you have kids. All your mama friends deal with it too, right?

Or maybe your story looks different. Maybe it's the constant feeling of heaviness in your pelvis by the end of the day. Maybe it's having to avoid jumping exercises in workout videos because you know what will happen. Maybe it's the lower back pain that never quite goes away, no matter how many stretches you do.

The problem is that pelvic floor health is rarely talked about openly, and when it is mentioned, the advice is usually limited to "just do your kegels." But here's the truth we've learned through our work with hundreds of postpartum women: kegels aren't always the answer, and sometimes they can actually make things worse.



Your pelvic floor is a complex group of muscles that can be tight, weak, or uncoordinated. Just like you wouldn't do the same exercise for a tight hamstring versus a weak hamstring, your pelvic floor needs an individualized approach.

Understanding Your Pelvic Floor: More Than Just Kegels

Before we talk about how to strengthen your pelvic floor, let's understand what it actually is and why it matters so much.

What Is Your Pelvic Floor?

Your pelvic floor is a hammock-like group of muscles that stretches from your pubic bone to your tailbone. These muscles support your bladder, uterus, and bowels. They help control when you pee and poop. They play a crucial role in sexual function. And they work in coordination with your deep core muscles to stabilize your spine and pelvis.

Think of your core like a cylinder. Your diaphragm is the top, your deep abdominal muscles wrap around the sides, your multifidus muscles support your back, and your pelvic floor is the bottom. When one part of this system isn't working right, the whole thing suffers.

How Pregnancy and Birth Affect Your Pelvic Floor

During pregnancy, your pelvic floor is under constant pressure from your growing baby. The hormones relaxin and progesterone make your muscles and ligaments more flexible (which helps during birth but also means less support). And the actual process of birth, whether vaginal or cesarean, impacts these muscles significantly.

After birth, your pelvic floor muscles might be overstretched, weakened, or even torn. Or they might be too tight from compensation patterns or protective guarding. Both scenarios can cause dysfunction.

Signs Your Pelvic Floor Needs Attention

You might have pelvic floor dysfunction if you experience:

• Leaking urine when you cough, sneeze, laugh, or exercise (stress incontinence)
• Sudden urgent need to pee that's hard to control (urge incontinence)
• Difficulty fully emptying your bladder or bowels
• Pelvic pain or painful sex
• Heaviness or pressure in your vaginal area (which could indicate pelvic organ prolapse)
• Lower back pain that doesn't respond to typical back treatments
• Difficulty feeling or controlling your pelvic floor muscles

If any of these sound familiar, you're not alone. Studies show that up to 50% of women experience some form of pelvic floor dysfunction after childbirth. But again, common doesn't mean you have to live with it.

Why the Standard Advice Falls Short

"Just do your kegels." How many times have you heard that? While kegel exercises (contracting and relaxing your pelvic floor muscles) can be helpful, they're not a one-size-fits-all solution.

The Problem With Kegels-Only Approach

First, many women don't actually know how to do a proper kegel. Studies show that up to 50% of women perform kegels incorrectly, often bearing down instead of lifting up, or using the wrong muscles entirely.

Second, if your pelvic floor is already too tight or in spasm, doing more kegels is like trying to strengthen a muscle that's constantly clenched. You don't need more contraction. You need to learn how to relax and coordinate.

Third, isolated kegel exercises don't teach your pelvic floor how to function during real-life activities. Your pelvic floor needs to work in coordination with your breath, your core, and your movements. That's where functional training comes in.

What Actually Works

Effective pelvic floor strengthening involves:

• Learning proper coordination between your breath, core, and pelvic floor
• Addressing any tightness or tension first
• Progressively loading the pelvic floor through functional movements
• Integrating pelvic floor work into your overall strength training
• Giving your pelvic floor adequate rest and recovery

This is exactly the approach we take in our Virtual Gym for moms. Every workout is designed with your pelvic floor in mind, teaching you how to protect and strengthen it through functional movement patterns that transfer to real life.

Strengthening Your Pelvic Floor the Right Way

Ready to start supporting your pelvic floor? Here are five actionable steps you can take right now:

Start With Awareness, Not Strength

Before you try to strengthen anything, you need to know where your pelvic floor is and how it feels. Try this simple awareness exercise:

Sit comfortably with your feet flat on the floor. Take a deep breath in, letting your belly and pelvic floor relax and expand. As you breathe out, imagine gently lifting your pelvic floor up and in, like you're stopping the flow of pee and holding back gas at the same time. Then completely relax.

The key word is "gently." You're not trying to squeeze as hard as you can. You're learning to feel the difference between tension and relaxation. Practice this several times a day until you can clearly feel your pelvic floor engaging and releasing.

Coordinate Your Breath

Your pelvic floor and your diaphragm work together. When you breathe in, both should relax and descend. When you breathe out, both should engage and lift. This coordination is essential for proper core function.

Try this: Place one hand on your belly and one on your chest. Breathe in through your nose for 4 counts, letting your belly expand. Breathe out through your mouth for 6 counts, gently engaging your pelvic floor and feeling your belly draw in. Do this for 5-10 breaths, multiple times per day.

This simple breathing pattern is the foundation of all functional core and pelvic floor work. Master this, and everything else becomes easier.

See a Pelvic Floor Physical Therapist

This is the single best investment you can make in your pelvic floor health. A pelvic floor PT can do an internal assessment to determine if your muscles are weak, tight, or uncoordinated. They can create a personalized plan based on your specific needs.

We recommend all postpartum mamas see a pelvic floor PT, even if you're not experiencing obvious symptoms. Think of it as preventive care. Insurance often covers these visits, and the insights you'll gain are invaluable.

Integrate Pelvic Floor Work Into Functional Movement

Once you understand how to engage your pelvic floor, start incorporating it into everyday activities:

• Before you lift your toddler, take a breath in, then breathe out as you lift, gently engaging your pelvic floor and core
• When you sneeze or cough, try to anticipate it and engage your pelvic floor just before (this is called "the knack")
• During workouts, coordinate your pelvic floor engagement with challenging movements

This is where our Virtual Gym programs really shine. We teach you how to integrate pelvic floor engagement into squats, lunges, planks, and every other movement pattern. You're not just doing isolated exercises. You're retraining your entire system to work together.

Progress Gradually and Listen to Your Body

Pelvic floor recovery takes time. You might notice improvements in a few weeks, or it might take several months. Either timeline is normal.

Pay attention to warning signs that you're doing too much too soon:

• Increased leaking during or after workouts
• Heaviness or pressure in your pelvic area
• Pain or discomfort
• Feeling like you can't engage your pelvic floor anymore (fatigue)

If you notice any of these signs, scale back your intensity or volume. Your pelvic floor is telling you it needs more recovery time. Listen to it.

Mama, your pelvic floor health isn't something to ignore or accept as "just the way it is now." You deserve to laugh without worry. To play with your kids without feeling heaviness or pressure. To exercise without limitations. To feel confident and comfortable in your body.

The strength of your pelvic floor directly impacts your quality of life. It affects your ability to stay active, to enjoy intimacy, to feel confident in social situations, and to move through your day without pain or dysfunction.

Here's what we want you to understand: pelvic floor dysfunction is common, but it's not inevitable and it's not permanent. With the right approach, guidance, and consistency, you can rebuild strength and function. You can feel like yourself again.

But here's the thing about self-care for moms: you have to actually prioritize it. Your pelvic floor won't fix itself. Those symptoms won't disappear on their own. You need a plan, support, and programs designed specifically for your postpartum body.

That's exactly what we offer in the ABC Fit Virtual Gym. Every single workout is designed with your pelvic floor in mind. We teach you proper breathing mechanics, core coordination, and how to progressively load your pelvic floor through functional movements. You're not left guessing if you're doing it right or wondering if an exercise is safe for your recovery.

Our programs are built on years of experience working with over 300 pregnant and postpartum mamas. We've seen what works and what doesn't. We understand the fears, the frustrations, and the challenges you're facing. And we've created a solution that actually fits into real mama life.

You don't need hours at the gym. You don't need expensive equipment. You don't need to figure this out alone. You just need expert guidance, a supportive community, and workouts that meet you where you are.

Ready to give your pelvic floor the attention it deserves?

Join the ABC Fit Collective Virtual Gym today and get access to specialized postnatal fitness programs designed to rebuild your pelvic floor strength safely and effectively. Start feeling confident, strong, and symptom-free.

Because you deserve to feel good in your body. You deserve expert support. You deserve programs that actually understand what your postpartum body needs.

And mama? Your pelvic floor will thank you. Let's do this together.