Pelvic Floor Health: What You Need to Know (From a Pelvic Floor Health Expert) by Karly Treacy

Pelvic Floor Health: What You Need to Know

Pelvic floor health is something most people don’t learn about until a problem shows up — whether it’s leaking during workouts, discomfort, core weakness, or postpartum changes. But your pelvic floor is a foundational part of your core, and understanding how it works can help you feel more connected and confident in your body.

In this guest post, pelvic floor and core specialist Karly Treacy breaks down the basics of pelvic floor health and shares practical, approachable ways to reconnect with your core.

What Is the Pelvic Floor?

Your pelvic floor is a group of muscles and connective tissues at the base of the pelvis. These muscles act like a supportive sling for important organs such as the bladder, rectum, and (for women) the uterus.

A healthy pelvic floor supports:

• Core stability

• Standing and sitting posture

• Balance and coordination

• Breathing mechanics and internal pressure control

• Bowel and bladder support

• Comfortable movement throughout the day

Because the pelvic floor works together with your diaphragm and deep core muscles, it’s not an isolated system. Every breath you take affects these muscles, and every movement you make relies on them.

Signs Your Pelvic Floor May Need Support

The pelvic floor isn’t always “too weak.” In many cases, it may be overactive or holding tension, and both scenarios can cause similar symptoms.

You may need pelvic floor support if you notice:

• Leaking with exercise, coughing, or sneezing

• Pelvic heaviness or pressure

• Difficulty activating your core

• Lower back discomfort

• Hip pain or instability

• Trouble relaxing or releasing tension

• Postpartum changes that haven’t improved over time

These symptoms are common and simply indicate your body is asking for more awareness and support.

How to Improve Pelvic Floor Health

You don’t need intense workouts or specialized equipment to support your pelvic floor. Small daily practices make the biggest difference.

1. Start With Your Breath

Your diaphragm and pelvic floor work in partnership.

• Inhale: pelvic floor lengthens

• Exhale: pelvic floor gently lifts

Practicing slow, diaphragmatic breathing can restore this natural rhythm.

2. Reconnect With Your Deep Core

Avoid “sucking in.” Instead, think of gently bracing your core on the exhale. This supports your transverse abdominis, a deep core muscle that stabilizes your spine and works closely with the pelvic floor.

3. Add Functional Movements

Pelvic floor health improves when these muscles work together with your core. Try:

• Glute bridges

• Squats

• Dead bugs

• Bird dogs

Prioritize slow, intentional movement.

4. Learn to Relax, Not Just Strengthen

For many people, the pelvic floor needs lengthening and release, not tightening. Techniques like deep breathing, gentle stretching, and hip mobility exercises can help reduce unnecessary tension.

5. Consistency Creates Change

Your pelvic floor responds to regular, mindful repetition. A few minutes each day is often more effective than occasional longer workouts.

When to Seek Professional Support

If symptoms persist or you want personalized guidance, a pelvic floor physical therapist or pelvic floor–trained movement specialist can assess coordination, tension, and strength to help you create a tailored plan.