Movement
5 Core Moves for Stronger Pelvic Floor
Health Points
- Core exercises can also strengthen the pelvic floor muscles.
- A strong pelvic floor supports bladder and sexual health, and may ease back pain.
- Coordinating breath and movement boosts the effectiveness of core workouts for pelvic strength.
Your pelvic floor forms a foundation for your body’s core, joining your diaphragm, deep abs, and back muscles to create stability.
Experts explain that working the pelvic floor alongside the core brings wellness benefits like improved bladder function and reduced back discomfort.
5 Exercises to Build Core and Pelvic Floor Strength
Combining controlled movement with breath lets you activate your pelvic floor throughout your workouts.
- Tabletop with Hip Rotation: Begin on your hands and knees, placing a block or towel between your knees. Inhale, then exhale while squeezing the block and gently rotating your shins outward. Inhale to release, bringing your shins back to start.
- Heel Slides: Lie on your back with knees bent and feet flat. Inhale, and as you exhale, slide one heel out while keeping it on the floor, then inhale as you return to the starting position; switch sides.
- Adductor Squeeze: Lying on your back with knees bent, place a block or towel between your knees. Inhale, exhale and squeeze your inner thighs, then inhale and relax.
- Dying Bug Variation: On your back, arms overhead holding a small ball or block. Exhale and squeeze while lifting one foot and bringing the ball or block to your knee; inhale and return. Alternate sides, keeping head and shoulders grounded.
- Modified Side Plank: Lie on one side, propped on your forearm, with knees bent. Place a block in front of your chest, resting your top hand on it. Exhale to lift your hips and press your hand into the block; lower on the inhale and repeat.
These moves use a yoga block, rolled towel, or a small ball. A supportive mat ensures comfort, and each exercise can be performed in short intervals for a quick addition to your wellness routine.
“Your core and pelvic floor work as a unified team to stabilize and protect your body from within,” says Dr. Melissa Oleson, physical therapist and yoga instructor.
For questions on safety, consult your doctor, especially after surgery or recent childbirth. If symptoms like urine leakage increase, seek advice from a pelvic floor physical therapist to optimize your routine and address concerns.
Feel empowered by simple, effective moves to boost your core and pelvic health at any stage. Start small—and enjoy your body’s resilience and strength with every session!
