Have you ever heard the phrase, “It all starts from the core”? That’s not just fitness jargon—it’s a fundamental truth about how our bodies function. Whether you’re lifting groceries, running a marathon, or even just sitting at your desk, your core muscles are constantly at work. But here’s something many people overlook: your pelvic floor muscles play a big role in this, too.
Think of your core and pelvic floor as the foundation of a building. If that foundation is weak, everything built on top of it is at risk. The same goes for your body. A strong core and a well-functioning pelvic floor are essential for stability, balance, and overall health.
So, let’s dive into what these muscles do and why they’re so important.
What Exactly Is the Core?
When we talk about the core, most people immediately think of their abs. And while your abdominal muscles are a key part of the core, they’re just one piece of the puzzle. Your core actually includes a whole group of muscles that wrap around your torso like a corset. Here’s a quick breakdown:
- Rectus Abdominis: This is the muscle responsible for that “six-pack” look. It runs vertically down the front of your abdomen.
- Transverse Abdominis: Often referred to as the “deep core,” this muscle wraps around your sides and spine, providing essential stability.
- Internal and External Obliques: These muscles are located on the sides of your abdomen, helping with twisting movements and bending side to side.
- Erector Spinae: These muscles run along your spine and help you stand up straight, bend backward, and rotate your torso.
- Diaphragm: Your diaphragm is a muscle that plays a big role in breathing, but it also supports your core.
- Pelvic Floor: While technically its own group of muscles, the pelvic floor is so closely tied to core function that it’s often included in discussions about core strength.
The Transverse Abdominis (TVA) Is One Of The Most Crucial Muscles In Your Core!
The TVA is the deepest layer of your abdominal muscles. It wraps around your torso like a natural corset, providing stability to your lower back and abdomen. It stretches from your lower ribs down to the top of your pelvis, and when it’s strong, it acts like a built-in back brace.
To engage your TVA, sit up straight and place your hands around your waist.
Picture yourself blowing out birthday candles—forcefully exhale several times and pay attention to the muscles that activate in your belly.
Next, take a slower, deeper breath and concentrate on drawing in your navel as you fully exhale. If your waist feels smaller, you’ve successfully engaged your TVA.
Why is TVA muscle so important?
Research shows that strengthening your TVA can do wonders for your body. Here’s Why:
1. A Strong Core Helps Prevent Injuries
Back pain is one of the most common issues people face, and it can seriously derail your fitness routine. Without a strong core, you’re more likely to experience these kinds of injuries. Strengthening your core muscles can protect your back and help keep you injury-free, allowing you to stay active and healthy for the long term.
2. Core Exercises Improve Your Posture
Do you often find yourself slouching or hunching over, especially when sitting for long periods? This might be a sign that your core muscles need some work. When your core is strong, it helps you stand up straight and maintain good posture, whether you’re sitting at your desk or standing in line at the store.
3. Better Core Strength Equals Better Balance
If you struggle to balance on one foot or feel wobbly while walking, weak core muscles might be to blame. A strong core gives you a solid foundation, helping you stay steady whether you’re running, lifting weights, or just going about your daily activities.
The Pelvic Floor Is Your Body’s Hidden Powerhouse
The pelvic floor is a group of muscles that forms a kind of hammock at the bottom of your pelvis. These muscles hold up your bladder, bowels, and, for women, the uterus. They also play a big role in sexual function and continence.
Here’s why the pelvic floor is so important:
- Support: The pelvic floor supports your pelvic organs, keeping them in place.
- Control: It helps you control your bladder and bowels.
- Stability: It works with your core to stabilize your body during movement.
Many people don’t realize how critical the pelvic floor is until they experience issues like incontinence, back pain, or pelvic organ prolapse.
Below, you’ll find detailed instructions for exercises that target your core muscles and pelvic floor together. Take a look, and start building the strength you need for whatever life throws your way!
How the Core and Pelvic Floor Work Together
Imagine your core muscles as a canister. The sides of the canister are your abdominal muscles, the top is your diaphragm, and the bottom is your pelvic floor. When all these parts work together, they create pressure that supports your spine and pelvis, also known as intra-abdominal pressure (IAP).
Every time you move—whether it’s standing up, lifting something heavy, or even just walking—your core and pelvic floor muscles activate to stabilize your body. If any part of this system is weak, it can lead to problems like lower back pain, poor posture, or even injury.
For example, let’s say your pelvic floor muscles are weak. This weakness can cause your abdominal muscles to overcompensate, leading to strain and discomfort. On the flip side, if your core muscles aren’t doing their job, your pelvic floor may have to work overtime, which can lead to issues like pelvic pain or incontinence.
The Importance of Breathing
Believe it or not, your breathing has a big impact on your core and pelvic floor. When you inhale, your diaphragm moves down, creating pressure in your abdomen. This pressure pushes down on your pelvic floor. As you exhale, your diaphragm moves back up, and your pelvic floor muscles contract.
Proper breathing techniques can help you engage your core and pelvic floor more effectively. For example, deep belly breathing (also known as diaphragmatic breathing) can strengthen these muscles and improve their coordination.
On the other hand, shallow chest breathing can weaken the connection between your core and pelvic floor, leading to dysfunction over time. So, if you want to improve your core and pelvic floor health, start by focusing on your breath.
Exercises to Strengthen Your Core and Pelvic Floor
The good news is that you don’t need to spend hours at the gym to strengthen your core and pelvic floor. There are plenty of simple exercises you can do at home that are both effective and easy to incorporate into your daily routine.
1. Pelvic Floor Exercises (Kegels)
Kegels are the most well-known pelvic floor exercises, and for good reason—they’re incredibly effective. To do a Kegel, think about trying to stop yourself from peeing midstream. The muscles you use to do that are your pelvic floor muscles. Squeeze those muscles for a few seconds, then relax. Repeat this 10-15 times, and try to do a few sets each day.
2. Ball Bridge
Position yourself on your back with your feet resting on a ball or with your back supported by the ball, and then lift your hips. For an extra challenge, try lifting one leg at a time.
3. Modified Plank
Instead of a full plank, try a modified version on your hands and knees with a slight bend at the hips. This position reduces the strain on your pelvic floor. Aim for 20-30 seconds to start, and gradually increase your time.
4. Dead Bug
The dead bug is another effective core exercise that involves your pelvic floor. Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Gradually bring your right arm and left leg down towards the floor while maintaining a flat back. Return to the initial position and switch to the opposite side. Aim to do 10 to 15 repetitions on both sides.
A few other exercises include:
- Single Leg Extensions: Support one leg by placing your hand on the stationary knee or a moving foot on a ball. This exercise helps engage your core without putting too much pressure on your pelvic floor.
- Knees Side-to-Side on a Ball: Lying on your back with your feet on a ball, slowly move your knees side to side. This gentle movement works your core while being kind to your pelvic floor.
- Wall Push-Ups: Stand facing a wall and do push-ups against it. This is a great way to work your upper body and core without the intense pressure of a full plank or push-up on the floor.
- Arm and Leg Lifts on All Fours: In a tabletop position, lift one arm and the opposite leg, then switch. This move strengthens your core while keeping your pelvic floor safe.
- Leg Lift Sitting on a Ball: Sit on a stability ball and lift one leg at a time. This challenges your balance and core muscles with minimal impact on your pelvic floor.
- Shoulder Rotations on a Ball: Lie back on a stability ball and rotate your shoulders. This exercise targets your core and upper body.
- Standing Balance Work: Use a Bosu ball or balance disc to improve your stability and engage your core in a pelvic floor-friendly way.
Keep in mind that even with these exercises, you should be mindful of the number of repetitions, the intensity of your workout, and how your pelvic floor feels. It’s better to take it slow and steady, especially if you’re just starting to focus on these muscles.
Prioritizing Your Pelvic Floor – Important Points!
Here are some key tips to keep in mind when working on your core, so you don’t accidentally put too much strain on your pelvic floor:
- Skip Intense Ab Workouts: If you’re prone to pelvic floor problems, it’s wise to avoid exercises that put a lot of pressure on your abdomen. Sit-ups, crunches, and similar movements can actually make things worse.
- Dial Down the Intensity: Lower the intensity of your core workouts to a level that’s manageable for your pelvic floor. Start with an exercise that is gentle on this area and build up your strength gradually.
- Breathe Properly: Holding your breath during exercise can increase pressure in your abdomen, which can strain your pelvic floor. Instead, exhale during the hardest part of the exercise to reduce this pressure.
- Focus on Posture: Good posture isn’t just about standing tall—it also helps distribute pressure evenly across your body, taking some of the load off your pelvic floor.
- Engage Your Pelvic Floor First: Before starting any exercise, lift and engage your pelvic floor muscles. Hold them during the movement and then relax afterward. This will help protect them from getting overworked.
- Watch for Fatigue: Pay attention to how many repetitions you can do before your pelvic floor starts to tire. If you notice fatigue, take a break or reduce the number of reps in your set.
- Special Considerations for Certain Life Stages: If you’re pregnant, have recently given birth, or are recovering from gynecological or prostate surgery, you’ll need to be extra careful. Seek guidance from a women’s health physiotherapist or a fitness professional who can recommend safe exercises during these phases.
Core Exercises to Avoid
Certain core exercises are just too intense for anyone with pelvic floor issues. These movements can create excessive pressure in your abdomen, which can lead to problems:
- Sit-Ups and Crunches: These classic ab exercises are often too much for the pelvic floor to handle.
- Ab Work with a Medicine Ball: The added weight increases the risk of straining your pelvic floor.
- V-Sit: This exercise puts a lot of pressure on your lower abdomen, which can stress your pelvic floor.
- Hundreds: This Pilates move involves a lot of abdominal engagement, which can be risky.
- Double Leg Lowers: Lifting and lowering both legs at once is very challenging for your core and can overwhelm your pelvic floor.
- Full Plank or Push-Ups on Hands and Feet: The traditional plank position puts a lot of pressure on your pelvic floor, making it unsuitable for those with pelvic floor concerns.
What About Getting Flat Abs?
If you’re aiming for a flatter stomach, you might be wondering if avoiding traditional ab exercises will slow you down. The truth is that exercises like sit-ups and crunches might tone your upper abs, but they won’t necessarily flatten your belly. In fact, doing too many of these exercises can create too much tension in your upper abdomen, making your lower belly appear rounder.
Instead, focus on low-impact aerobic exercise to help reduce overall abdominal fat. Combined with pelvic floor exercises, you can work towards a flatter stomach while keeping your core and pelvic floor balanced and strong. Remember, it’s not just about working out your “six-pack” muscles—engaging your whole core, including the pelvic floor, is key to achieving the results you want.
Conclusion: Building a Strong Foundation
Strengthening your core and pelvic floor isn’t just about looking good or improving your fitness level—it’s about building a strong foundation for your entire body. These muscles support your daily movements, protect your spine, and play a crucial role in your overall health.
Deep belly breathing is a fantastic way to engage your TVA and support your pelvic floor. These muscles work as a team, so it’s important to let them relax as well. Constantly keeping them tense won’t build strength and might actually backfire.
By understanding how the core and pelvic floor work together and incorporating simple exercises into your routine, you can improve your strength, stability, and quality of life. So, start paying attention to these often-overlooked muscles, and give your body the support it needs to thrive.
