Powerful Core & Pelvic Floor Strengthening You Can Start Today

Want a stronger core and pelvic floor? This guide shows how simple exercises like Kegels, bridges, and planks can boost your core stability and pelvic floor strength, improving posture, reducing back pain, and enhancing bladder control. Let’s get started!

If you’re looking to improve your overall fitness and well-being, it’s essential to focus on strengthening your core and pelvic floor muscles. These muscles play a crucial role in providing stability, balance, and support to your body. In this comprehensive guide, we’ll explore the importance of these muscles, how to engage and strengthen them, and the benefits you can expect to experience. So let’s dive in and discover how you can build a strong core and pelvic floor!

1. Understanding the Core and Pelvic Floor Muscles

When we talk about the core, most people think of the six-pack abs. However, the core is much more than just those superficial muscles. It includes a complex network of muscles that work together to provide stability and support to your trunk. These muscles include the transverse abdominis, back extensors, glutes, diaphragm, and pelvic floor muscles.

The transverse abdominis (TVA) is a deep layer of abdominal muscles that wraps around your abdomen like a built-in back brace. It plays a vital role in stabilizing your spine, pelvis, and ribcage. Research has shown that strengthening the TVA can lead to a strong core, decreased back pain, improved balance, reduced risk of injury, and better posture and breathing.

The pelvic floor muscles, on the other hand, are located at the bottom of your pelvis and form a hammock-like structure. They support the pelvic organs, including the bladder, uterus, and rectum. Both men and women have pelvic floor muscles, and they are essential for urinary and bowel control, sexual function, and overall stability.

2. Benefits of a Strong Core and Pelvic Floor

Having a strong core and pelvic floor can have numerous benefits for your overall well-being. Here are some of the key advantages:

1. Improved Stability and Balance: A strong core provides a solid foundation for all movements and helps you maintain proper balance, whether you’re standing, sitting, or engaging in physical activities.
2. Reduced Back Pain: Strengthening the core and TVA can alleviate back pain by providing better support to your spine and reducing the stress on your back muscles.
3. Enhanced Posture: A strong core helps you maintain good posture, which not only improves your appearance but also prevents muscle imbalances and reduces the risk of developing postural-related pain.
4. Better Athletic Performance: Whether you’re an athlete or a fitness enthusiast, a strong core and pelvic floor will enhance your performance in various sports and physical activities by improving your stability, power, and overall movement efficiency.
5. Improved Breathing: The diaphragm, which is a part of your core, plays a significant role in breathing. A strong core and proper diaphragmatic breathing can improve lung capacity, oxygen intake, and overall respiratory function.
6. Reduced Risk of Pelvic Floor Disorders: Strengthening the pelvic floor muscles can help prevent and manage pelvic floor disorders such as urinary incontinence, pelvic organ prolapse, and sexual dysfunction.

Now that we understand the importance and benefits of a strong core and pelvic floor, let’s explore some exercises that can help you strengthen these muscles effectively.

3. Activating Your Transverse Abdominis (TVA)

Before diving into more advanced core exercises, it’s crucial to learn how to activate and engage your transverse abdominis (TVA). This deep layer of abdominal muscles acts as a natural corset, providing stability and support to your core. Here’s a step-by-step guide on how to activate your TVA:

1. TVA Activation, aka Abdominal bracing:
   • Start by sitting in a chair with your feet flat and hip-distance apart, and place your hands on your lower belly.Take a deep breath in and feel your belly expand as you inhale.As you exhale, pull your belly button in towards your spine and away from your hands, engaging your transverse abdominis.Inhale and release the activation, allowing your belly to expand again.
   Note: If you are pregnant or have any exercise restrictions, consult with your healthcare provider before attempting this exercise.

By practicing TVA activation, you can learn to isolate and engage this deep core muscle, which will serve as a foundation for the exercises to come. It’s important to maintain proper form and avoid holding your breath during activation.

4. Strengthening Your Core with Goblet Squats

Goblet squats are an excellent exercise for targeting not only your leg muscles but also your core, including the TVA. This compound movement engages multiple muscle groups and promotes overall strength and stability. Here’s how to perform goblet squats:

1. Goblet Squats:
   • Hold a weight close to your chest, such as a dumbbell or a kettlebell.
   • Stand with your feet slightly wider than hip-distance apart, with your toes slightly turned out.
   • Engage your core by pulling your belly button in towards your spine.
   • Keeping your core activated, push your hips back and bend your knees to drop into a deep squat position.
   • Maintain a straight back and keep your chest facing forward throughout the movement.
   • Hold the squat position briefly before squeezing your glutes to straighten your legs and return to a standing position.

Goblet squats not only strengthen your leg muscles but also challenge your core stability, especially if you focus on maintaining proper form and engaging your TVA throughout the exercise. Start with lighter weights and gradually increase the resistance as you build strength and confidence.

5. Bridge with Marches for Pelvic Floor and Core Activation

The bridge with marches is a fantastic exercise that targets your glutes, hamstrings, and core muscles, including the TVA and pelvic floor. It helps improve hip stability, core strength, and pelvic floor activation. Here’s how to perform the bridge with marches:

1. Bridge with Marches:
   • Begin by lying on your back with your knees bent and your legs hip-distance apart.
   • Exhale and lift your hips up into a bridge position, engaging your glutes and core.
   • From the bridge position, lift one leg up to a tabletop position while keeping your hips level.
   • Lower the lifted leg back down to the starting position and repeat with the opposite leg.
   • Maintain core activation and ensure that your hip bones stay level throughout the movement.

The bridge with marches is a great exercise to strengthen your glutes, activate your TVA, and engage your pelvic floor muscles. Focus on maintaining a stable bridge position and avoid any excessive movement in your lower back or hips.

6. Bird Dogs for Core Stability and Balance

Bird dogs are excellent for developing core stability, balance, and coordination. This exercise targets your deep core muscles, including the TVA, as well as your back muscles. Here’s how to perform bird dogs:

1. Bird Dogs:
   • Start on your hands and knees, with your hands under your shoulders and your knees under your hips.
   • Engage your core by drawing your belly button in towards your spine.
   • Exhale and extend one leg back and the opposite arm forward while maintaining a stable and level position.
   • Keep your hips level and avoid any rotation as you extend your limbs.
   • Inhale and return to the starting position before repeating with the opposite arm and leg.

Bird dogs challenge your core stability and require coordination between your upper and lower body. Focus on keeping your core engaged throughout the exercise to maximize its benefits.

7. Planks for Core and Pelvic Floor Strength

Planks are one of the most effective exercises for building core strength and stability. They engage your entire core, including the TVA and pelvic floor muscles, while also activating your back, glutes, and shoulders. Here’s how to perform planks:

1. Planks:
   • Start in a push-up position with your hands directly under your shoulders and your toes on the ground.
   • Engage your core by pulling your belly button in towards your spine.
   • Keep your body in a straight line from head to heels, avoiding any sagging or lifting of your hips.
   • Hold this position for as long as you can while maintaining proper form and breathing steadily.
   • Gradually increase the duration of your planks as your core strength improves.

Planks can be modified to suit your fitness level, whether you perform them on your elbows or with your knees on the ground. Aim to challenge yourself while maintaining proper form to get the most out of this exercise.

8. Dead Bugs for Core and Pelvic Floor Activation

Dead bugs are a great exercise for activating and strengthening your core muscles, including the TVA and pelvic floor. They also improve coordination and stability. Here’s how to perform dead bugs:

1. Dead Bugs:
   • Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
   • Engage your core by pulling your belly button in towards your spine.
   • Slowly lower one arm towards the floor while extending the opposite leg, keeping them just above the ground.
   • Return to the starting position and repeat with the opposite arm and leg.
   • Focus on maintaining core activation and avoiding any excessive arching or rounding of your lower back.

Dead bugs require controlled movements and coordination between your upper and lower body. Keep your core engaged throughout the exercise to maximize the benefits.

9. Supine Pelvic Tilts for Pelvic Floor Awareness and Control

Supine pelvic tilts are a simple yet effective exercise for increasing awareness and control of your pelvic floor muscles. They help you develop a mind-body connection and improve pelvic floor function. Here’s how to perform supine pelvic tilts:

1. Supine Pelvic Tilts:
   • Lie on your back with your knees bent and your feet flat on the ground.
   • Engage your core by pulling your belly button in towards your spine.
   • Slowly tilt your pelvis backward, pressing your lower back into the ground.
   • Hold this position briefly before returning to the neutral starting position.
   • Repeat the movement, this time tilting your pelvis forward.

Supine pelvic tilts allow you to focus on your pelvic floor muscles and their movement. Pay attention to the sensations in your pelvic area and aim to control the motion with your deep core muscles.

10. Additional Tips for Core and Pelvic Floor Strengthening

In addition to the exercises mentioned above, here are some additional tips to enhance your core and pelvic floor strengthening journey:

1. Breathe: Proper breathing is essential for engaging your core and pelvic floor muscles effectively. Practice diaphragmatic breathing, where you inhale deeply into your belly and exhale fully, while engaging your TVA and pelvic floor.
2. Consistency: Like any muscle, the core and pelvic floor muscles require consistent training to become stronger. Aim to perform these exercises at least two to three times a week to see progress.
3. Progression: As you get stronger, gradually increase the intensity, duration, or resistance of the exercises. This will challenge your muscles and help you continue to build strength.
4. Seek Professional Guidance: If you’re unsure about proper form or have specific concerns or conditions, consider consulting with a physical therapist or fitness professional who specializes in core and pelvic floor exercises. They can provide personalized guidance and ensure you’re performing the exercises correctly.

Remember, it’s essential to listen to your body and modify exercises as needed. If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.

11. Conclusion

Building a strong core and pelvic floor is a journey that requires dedication, consistency, and proper technique. By incorporating exercises that target these muscles into your fitness routine, you can experience the numerous benefits, including improved stability, reduced back pain, enhanced posture, and better overall function.

Remember to start with the foundational exercises mentioned in this guide, focusing on activating your TVA and engaging your pelvic floor. Gradually progress to more challenging exercises as you build strength and confidence.

Don’t forget to breathe, stay consistent, and seek guidance if needed. With time and effort, you’ll develop a strong and resilient core and pelvic floor, supporting your overall health and well-being. So get started today and enjoy the journey towards a stronger you!

FAQs