Kim Vopni demonstrating the Core Breath technique connecting the diaphragm and pelvic floor for core strength

Your Core and Pelvic Floor

core and pelvic floor core breath core building exercises core confidence neutral pelvis spine May 28, 2022

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published May 28, 2022

Direct Answer

Your core is made up of four muscles working together — the diaphragm, transversus abdominis, multifidus, and pelvic floor — often called the "Core Four." The pelvic floor is a key part of this system, not separate from it. Training your core effectively starts with coordinated breathing (the Core Breath) before adding movement.

Key Takeaways

The "Core Four" — diaphragm, transversus abdominis, multifidus, and pelvic floor — work together to support the spine and pelvis.
The pelvic floor is an integrated part of the core, not a separate structure, and plays a role in continence, organ support, and sexual function.
Poor posture and inefficient breathing can disrupt core function and place added strain on the pelvic floor.
Pelvic floor dysfunction (incontinence, prolapse, pelvic pain) often develops from overuse, under-use, injury, or postural imbalances.
The Core Breath is the foundational exercise for retraining the core before progressing to movement-based training.

Your core is probably the most impacted part of your body during pregnancy, birth and postpartum. Yet, it gets little to no attention.

Most people think of the core as being the six-pack and the low back; they are correct, to an extent, but let’s look a little bit deeper than that.

The Components of the Inner Core

Your core is made up of a number of muscles that work together to support the spine and pelvis. We are going to look now at the inner core, or what I like to call “The Core Four.”

The Core Four is made up of four key players: the breathing diaphragm, the transversus abdominus, the multifidus and the pelvic floor.

This team is designed to work together in anticipation of your every move. That’s right, they should anticipate and prepare you for the task at hand before you even move!

The function of the core is directly tied to the breath and the breath is directly tied to posture and alignment. If your alignment is off or you are standing/sitting with poor posture, the breath is not optimized and the function of your core is hindered.

The Pelvic Floor and your Core

The pelvic floor is a key part of the inner core - that's right – it is part of the core! Who knew?! The pelvic floor is the foundation of your core and deserves a lot more attention than it gets!

The pelvic floor is a highly vascular, as well as a highly innervated, part of the body. The nerves, muscles and connective tissue work to keep you continent, to provide support to the internal organs (the bladder, the uterus, and the rectum), to stabilize the spine and pelvis, and to contribute to your sexual satisfaction. It also plays a major role in childbirth.

Because it is not visible, the pelvic floor is rarely thought about until there is a problem. Problems will often show up during pregnancy or after childbirth in ways such as incontinence, pelvic pain, organ prolapse, sexual challenges, back pain and/or hip pain.

These problems, also known as pelvic floor dysfunction, can develop from a variety of reasons such as overuse (muscles that don’t relax and that are tight and weak as a result), under-use (muscles that lack tone and are weak), injury (perineal injury or nerve injury from birth, sports, accidents), or from poor posture and alignment.

Training the Core

The Core Breath is always my starting point in terms of training the core – it works all of the parts of the inner core and establishes or re-establishes the synergy you are looking for in your foundation.

Once you have mastered the core breath, you then add it into movement so you can work the core as it should be worked – with movement.

Pack a Punch with Kegels and Movement Exercises has two videos on the Core Breath to help for incontinence, prolapse & low back pain, and a combo of exercises for Abs, Thighs and Pelvic Floor.

Frequently Asked Questions

Is the pelvic floor really part of the core? Yes. The pelvic floor is one of the "Core Four" muscles, along with the diaphragm, transversus abdominis, and multifidus, and works together with them to support the spine and pelvis.

What is the Core Breath and why does it matter? The Core Breath is a breathing pattern that coordinates the diaphragm and pelvic floor to properly engage the deep core system. It's the starting point for retraining core function before adding movement.

Can poor posture affect pelvic floor function? Yes. Poor posture and inefficient breathing reduce how well the core system — including the pelvic floor — can support the spine, pelvis, and organs, which can contribute to dysfunction over time.

What are common signs of pelvic floor dysfunction? Common signs include urinary incontinence, pelvic organ prolapse, pelvic pain, sexual challenges, and lower back or hip pain, often appearing during pregnancy or after childbirth.

How can I start training my core and pelvic floor together? Start with the Core Breath to establish coordination between the diaphragm and pelvic floor, then progress to movement-based exercises that challenge the core as a functional unit.

If you want expert-led guidance to train your Core Four the right way, join the Buff Muff membership for guided programs built to strengthen your core and pelvic floor together, from the inside out.

If you enjoyed this article, you might also like our episode:
The Foot To Core Connection with Dr Emily Splichal

Listen to the episode