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Pelvic Floor and Core Connection

women practicing core exercises outside

The Pelvic Floor-Core Link

The pelvic floor and core muscles form a supportive network for your internal organs, help maintain bladder and bowel control, and play a crucial role in your body's stability and movement. Strengthening these muscles can lead to improved posture, reduced back pain, and better overall function.

Effective Exercises


  • How: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, engaging your glutes and pelvic floor muscles.

  • Benefits: Strengthens the glutes, pelvic floor, and lower back.


  • How: Start on your hands and knees, then extend your legs back to form a straight line from head to heels. Hold your body in a straight line, engaging your core and pelvic floor.

  • Benefits: Enhances core stability and pelvic floor strength.

Deep Belly Breathing

  • How: Sit or lie down comfortably. Inhale deeply, allowing your belly to rise. Exhale slowly, drawing your belly button towards your spine.

  • Benefits: Engages the core and helps relax the pelvic floor.

Incorporating These Exercises

  1. Consistency is Key: Aim to perform these exercises regularly, integrating them into your daily routine for best results.

  2. Proper Form: Focus on maintaining proper form to maximize the benefits and prevent injury.

  3. Listen to Your Body: Start slowly and gradually increase the intensity as your strength improves.

Additional Tips

  1. Posture Matters: Maintain good posture throughout the day to support your core and pelvic floor.

  2. Balanced Diet: Eat a balanced diet rich in nutrients to support muscle health and function.

  3. Stay Hydrated: Proper hydration aids in muscle function and overall health.

By understanding and strengthening the connection between your pelvic floor and core, you can enhance your overall health, improve posture, and reduce discomfort.


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About Michelle

Michelle is a Doctor of Physical Therapy at Webb Physical Therapy, located in Lawrence, Kansas.  She's worked in PT for close to 10 years, and believes each patient should be treated with a holistic, whole person approach to healing.

She is devoted to helping her patients develop individualized treatment plans to help them achieve their specific goals.

Call (785) 813-1338 for a free 15 minute phone consultation, or email

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