Pelvic floor exercises for menopause, prolapse, leakage and post partum.
Women's Health Core Exercises: How Breathing & Pelvic Floor Work Together
Some training I am currently doing with: Core Exercise Solutions
Your pelvic floor and breathing muscles are a team.
When one isn’t working properly, the other feels the strain — often leading to tightness, pressure, or pain.
This blog will show you why breathing is key to pelvic floor health and walk you through six simple exercises to help you feel stronger, looser, and more in control.
Why the Back of Your Pelvic Floor Gets Tight
Many women experience tightness at the back of the pelvis, especially around the tailbone or sacrum.
You might notice:
Feeling like you’re sitting on your tailbone.
A heavy or tight sensation at the back of your pelvis.
SIJ pain
Trouble fully relaxing in that area.
This is very common, especially if you:
Sit for long periods.
Hold your breath when lifting or moving.
Have been through pregnancy or birth.
Hysterectomy
Post Menopause
Prolapse
Why Pressure Management Matters
Your core is like a container.
When you move, lift, or even just breathe, pressure builds up inside — this is called intra-abdominal pressure.
If that pressure isn’t managed well, it can push down on your pelvic floor or outward into your belly, leading to:
Leaking or incontinence
Pelvic floor pain or tension
Diastasis recti (abdominal separation)
Prolapse (a heavy or dragging feeling “down below”)
Hernias
Imagine a can of fizzy drink:
Shake it and open it quickly → liquid explodes out.
Open it slowly and in control → everything stays contained.
Your core works exactly the same way.
Why This Matters
Protect Your Spine
Good pressure control keeps your back safe and stable — especially when lifting, running, or playing sports.Postpartum Recovery
If you’ve had a baby, breathing well helps your pelvic floor and core heal without extra strain.Everyday Life
Movements like standing up, carrying shopping, or playing with your kids feel easier and safer.Boost Performance
For athletes, good pressure control means more power and less risk of injury.
Your Breathing is Key
Your diaphragm (breathing muscle) and pelvic floor work together like a piston:
Breathe in → pelvic floor gently expands and lengthens.
Breathe out → pelvic floor lifts and contracts.
Learning to breathe into your whole ribcage — front, sides, and back — spreads pressure evenly and keeps your core safe.
6 Gentle Exercises for Your Core & Pelvic Floor
These exercises help release tightness, improve breathing, and build strength safely.
Repeat each exercise slowly, focusing on relaxed breathing.
1. Spine & Sacrum Mobility
Great for relaxing a tight pelvic floor.
Start on all fours in a tabletop position.
Gently move your hips forwards, backwards, and in circles to release tension.
Look into a mirror to your side
Curl your spine up like a scared cat, then slowly uncurl.
Notice any “stuck” spots and breathe deeply into them.
Repeat 5–10 times.
2. Diaphragm Breathing Check
Helps you see if your ribs are moving evenly.
Sit cross-legged with hands on the bottom of your ribs.
Inhale fully, letting your ribs expand evenly (don’t tense your tummy or pelvic floor).
Exhale fully, feeling your ribs come together.
If one side feels restricted, practice deep, even breathing to improve balance.
Tip: A full exhale helps the pelvic floor lift naturally.
Incomplete exhales can cause pressure and symptoms like leaking or prolapse.
3. Breathing With Pelvic Control
Teaches you how your pelvis and breathing connect.
Sit cross-legged and find the bottom of your ribcage (Infrasternal angle)
Inhale → feel your ribcage widen.
Exhale → feel it narrow.
If one side feels “stuck,” it could be affecting your upper back, shoulders, and neck.
Spend extra time breathing into those areas to loosen them.
4. Glute Bridge
Builds strength while protecting your pelvic floor.
Lie on your back, feet hip-width apart, about a foot from your bottom.
Place a block or cushion between your knees.
Tongue on the roof of your mouth, inhale through your nose.
Lift into a bridge, squeezing your glutes only.
Exhale as you squeeze the block and lower back down.
Repeat 10 times.
5. Sacrum Opening Stretch
Relieves tension at the back of the pelvis.
Lie on your side with knees bent at 90 degrees.
Place a block between your knees.
Keep your back muscles relaxed and top arm reaching forward.
Inhale through your nose, gently squeeze the block like you’re dragging it toward you.
Exhale to relax.
Repeat 10 times.
6. Standing Rotation
Adds full-body movement and core control.
Stand with one foot in front of the other, chair nearby for balance if needed.
Dig your front foot into the ground and imagine pulling it backwards.
Hinge at your hips, keeping your back relaxed.
Inhale and rotate your upper body, reaching your arm across your body.
Exhale to return.
Repeat 5 times each side.
Progressions:
Make your stance shorter.
Add a light weight.
Squat With Pelvic Floor Support
When squatting with a weak pelvic floor:
Inhale on the way down – lengthen and relax your pelvic floor.
Exhale and gently lift the pelvic floor as you stand up.
Fully relax between reps to avoid over-tightening.
Pair breathing with gentle hip movement for balance.
Takeaway
Your pelvic floor isn’t just about Kegels!
It’s part of a whole-body system that includes your breathing, posture, and movement.
By learning to manage pressure and move well, you can:
Reduce pain and tension.
Protect your spine and pelvic floor.
Regain strength and confidence.
🎥 Watch my video here for step-by-step guidance:
