The Forgotten Muscle Group: Why Your Pelvic Floor Deserves Attention

Guest blog by Sarah Avery, Doctor of Physical Therapy

You’ve probably heard of your abs, glutes, and hamstrings—but what about your pelvic floor? While it may not get much attention, this group of muscles is key to a variety of important bodily functions. In fact, taking care of your pelvic floor can improve your posture, core strength, and even your quality of life.

In this post, we’re diving into what the pelvic floor actually is, how it impacts your health, and easy ways you can start supporting it from home.

So, What Exactly Is the Pelvic Floor?

The pelvic floor is a group of muscles and connective tissues that form a supportive sling from your pubic bone to your tailbone. Think of it as the base of your core—responsible for holding up your internal organs, including the bladder, intestines, and (for women) the uterus.

These muscles also help regulate bladder and bowel control, and they play a role in sexual function and core stability.

Why Strengthening the Pelvic Floor Matters

Pelvic floor health is often associated with pregnancy or postpartum recovery, but these muscles are essential for everyone, regardless of gender or stage of life. Here’s why:

1. Posture & Core Stability
   These deep muscles work in sync with your abs and back muscles to support spinal alignment and balance.

2. Bowel & Bladder Function
   A strong pelvic floor helps prevent issues like leakage or constipation.

3. Sexual Health
   A responsive and well-toned pelvic floor can enhance sensation and improve sexual experiences for both men and women.

Simple Ways to Support Your Pelvic Floor

You don’t need a fancy routine or gym equipment to start improving your pelvic floor health. Here are a few simple ways to begin:

1. Build Awareness

Start by identifying your pelvic floor muscles. One way to do this is to try stopping your stream of urine mid-flow (just once to test—it’s not recommended as a regular practice). The muscles you activate are the ones you’ll want to strengthen and connect with more regularly.

2. Try Gentle Kegels

Kegels are a popular and effective exercise for engaging the pelvic floor. To do them:

⚠️ Important: If you experience pelvic pain or suspect you may have an overly tight pelvic floor, Kegels might not be appropriate for you. Please consult with a pelvic floor physical therapist for individualized guidance.

• Contract the same muscles you'd use to stop urinating.

• Hold the contraction for about 5 seconds.

• Then relax fully for another 5 seconds.

• Repeat for 4–5 rounds, gradually increasing reps as you build strength.

3. Incorporate Squats

Basic squats can also activate the pelvic floor. Here’s a quick guide:

• Stand with feet about hip- to shoulder-width apart.

• Lower your hips as if you’re sitting into a chair.

• Keep your chest lifted and spine neutral.

• Press through your heels to return to standing.

• Aim for 10–15 reps.

4. Try a Seated Pelvic Tilt

Here’s a quick move you can do right now while sitting:

• Sit tall in your chair and take a deep breath.

• As you exhale, gently draw in your pelvic floor and tuck your pelvis slightly backward.

• Hold for a couple of seconds, then release.

This subtle movement builds awareness and connection to your pelvic floor throughout your day.

Don’t Skip This Foundational Muscle Group

Your pelvic floor supports so many essential functions—from stability and strength to digestion and intimacy. Tuning into this often-overlooked area can make a meaningful difference in your daily comfort and overall health.

Want help figuring out where to start? Dr. Sarah Avery offers free 20-minute consultations to help you better understand your pelvic floor and how to support it. Book your consult at inmotionintegrativept.com.