Core Focus DPT

Your pelvic floor is so much more than just a group of muscles — it’s the foundation of your core, posture, and stability. Whether you’re lifting weights, chasing your kids, or returning to running, a strong and responsive pelvic floor plays a major role in how your body performs and recovers.

If you’re navigating the path from injury to strength — or just want to protect your core health — here are five foundational habits I recommend building into your daily rhythm. These aren’t just tips; they’re small, intentional shifts that can make a big difference over time.

1. Hydrate with Purpose

Hydration isn’t just about drinking water—it’s about how well your tissues, organs, and muscles (yes, even your pelvic floor!) function throughout the day. When you’re dehydrated, your bladder becomes more sensitive and your bowels more sluggish. That spells more urgency, less control, and more strain.

Try this:

• Aim for half your body weight in ounces of water per day (e.g., 150 lbs = 75 oz water).
• Start your day with 12-16 oz of water before coffee.
• Add water-dense foods like cucumbers, oranges, watermelon, and lettuce to meals.
• If you’re prone to leaking, don’t reduce water—spread it out evenly throughout your day to avoid bladder irritability.

Pro tip: Add a pinch of sea salt or a splash of coconut water to your morning water to support electrolyte balance and better absorption.

Staying well-hydrated is essential for overall wellness. Adequate hydration supports various bodily functions, such as digestion, circulation, and temperature regulation. The importance of proper hydration is substantiated by scientific research:

1. Circulation and Blood Pressure: Good hydration helps maintain healthy blood pressure levels. Proper hydration contributes to the flexibility of blood vessels, which is essential for regulating blood pressure.
2. Kidney Function: Maintaining fluid balance is crucial for kidney health. Adequate hydration supports the kidneys in filtering waste products and regulating electrolyte levels.
3. Cognitive Function: Mild dehydration can impair cognitive performance, affecting memory and attention. Proper hydration is vital for optimal brain function.
4. Physical Performance: Dehydration can significantly impact physical performance, reducing endurance and strength during exercise. Staying well-hydrated is essential for athletes and anyone engaged in physical activities.
5. Digestion: Adequate hydration is vital for maintaining a healthy digestive system and preventing issues like constipation. Proper hydration ensures smooth movement of food through the digestive tract, aiding in digestion.

Drinking enough water and consuming water-rich foods are integral to overall health and your bladder habits. So, remember to stay hydrated throughout the day to support your well-being.

2. Eat for Gut and Core Health

Your gut and your pelvic floor are besties. A diet rich in fiber not only keeps your digestion regular but reduces the chances of constipation—which is one of the biggest stressors on your pelvic floor muscles. If you’re bearing down to go, you’re weakening your core support system.

Try this:

• Get 25–30g of fiber daily through a mix of veggies, fruits, beans, oats, flaxseeds, and nuts.
• Add 1 tbsp of ground flax or chia seeds to smoothies or yogurt for an easy fiber boost.
• Drink water along with fiber to keep things moving smoothly.
• Consider a magnesium supplement (like magnesium citrate) if you struggle with regularity—ask your provider if it’s right for you.

Individual fiber needs can vary based on your specific dietary requirements and calorie intake. Incorporate a variety of fiber sources into your diet, including whole grains, legumes, fruits, and vegetables, to optimize your well-being.

1. Improved Digestive Health: Fiber can be beneficial for your digestive system by preventing or alleviating issues like constipation and promoting regular bowel movements.
2. Healthy Gut Microbiome: A high-fiber diet supports a healthy gut microbiome, which is crucial for overall well-being.
3. Reduced Chronic Disease Risk: Research indicates that a fiber-rich diet can reduce the risk of chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer.
4. Blood Sugar Regulation: Fiber helps regulate blood sugar levels and may be particularly beneficial for those with diabetes or at risk of developing it.
5. Cholesterol Management: Fiber can contribute to lower cholesterol levels, promoting heart health.
6. Weight Management: A high-fiber diet can assist in maintaining a healthy body weight, making it an essential component of overall well-being.

3. Move With Intention (Not Just More)

Daily movement keeps your muscles active, blood flowing, and nervous system regulated. But it’s not just about moremovement—it’s about the right kind of movement. Walking, mobility work, and strength training with breath awareness and core control are game changers for pelvic floor function.

Try this:

• Walk 8,000–10,000 steps per day (split into short walks if needed).
• Strength train 2–3x/week, focusing on full-body, functional movements with breath-pelvic floor coordination (exhale with effort!).
• Include mobility flows and pelvic floor-friendly core exercises like glute bridges, bird dogs, or dead bugs.
• Practice breath-to-core syncing: Inhale to relax, exhale to gently lift and engage the pelvic floor.

Movement isn’t just physical—it’s how your brain learns to support your body. Consistent pelvic floor exercises improve control, enhance sensation, and build strength to support your organs and prevent prolapse. Over time, repetition builds coordination, making your core and pelvic floor more responsive in daily life. The key is to move with intention, syncing breath and muscle activation to create lasting support.

1. More Control: Improved your bladder and bowel function and control by strengthening your pelvic floor muscles, which can help prevent urinary and fecal incontinence.
2. Enhance Sensation: Sexual function and performance can improve with pelvic floor exercises. You can increase sensation and improve orgasm intensity.
3. Build Support: Reduce your risk of pelvic organ prolapse by building strong pelvic floor muscles. Provide support to organs like the bladder, uterus, and rectum, reducing the risk of prolapse.

4. Prioritize Restorative Sleep

Poor sleep doesn’t just make you groggy—it raises cortisol, increases pain sensitivity, and delays muscle recovery (including your pelvic floor!). And as busy women, sleep often becomes the first thing we sacrifice.

Try this:

• Set a consistent bedtime and aim for 7–9 hours of sleep nightly.
• Avoid screens 30–60 minutes before bed and try blue light-blocking glasses in the evening.
• Create a wind-down routine: gentle stretches, dim lights, prayer or journaling, or magnesium-rich herbal teas.
• If pelvic discomfort is keeping you up, try a pillow between your knees or under your hips for support.

Your body heals when you rest, making sleep one of the most powerful tools for pelvic floor recovery. Quality sleep supports muscle repair, allowing your pelvic floor to recover from daily stress and strain. It also helps regulate key hormones like cortisol and estrogen, which influence muscle tone and function. Adequate rest reduces stress levels, easing pelvic tension and lowering the risk of dysfunction, pain, or incontinence.

Plus, during sleep, your body actively repairs tissues, including any microtears in the pelvic floor from physical activity—making restful nights essential for strong, resilient muscles.

1. Muscle Recovery: Adequate rest allows your pelvic floor muscles to recover from daily stress and strain, promoting muscle repair and growth.
2. Hormonal Balance: Quality sleep helps regulate hormones such as cortisol and estrogen, which play a role in maintaining pelvic floor muscle tone and function.
3. Stress Reduction: Proper rest reduces stress levels, which can contribute to pelvic floor tension and dysfunction. Chronic stress can lead to pelvic floor disorders like pelvic pain and urinary incontinence.
4. Tissue repair: During sleep, the body undergoes repair processes, including repairing any microtears or damage to pelvic floor tissues incurred during physical activity.

5. Schedule Joy & Release Stress

Chronic stress increases tension—especially in the pelvic floor. That jaw-clenching, shoulder-raising, belly-holding state? It often mirrors tight, uncoordinated pelvic floor activity. Play, creativity, prayer, social connection, and rest are all forms of nervous system regulation.

Try this:

• Schedule 15–30 minutes daily of something you enjoy (not just chores or workouts).
• Practice deep belly breathing or try a 5-minute body scan meditation.
• Journal what brings you peace—and make space for it.
• Say yes to movement that brings joy: dance, swim, hike, stretch outside.

Healing happens when we’re in “rest-and-digest,” not just when we’re doing “all the things.” Meaningful social connection is a powerful tool for pelvic floor health. Whether you’re walking with a friend, laughing over coffee, or dancing in your kitchen, these moments reduce stress, support your nervous system, and create a strong, responsive foundation from the inside out.

1. Socialize: Friends can help reduce stress levels, which is beneficial for pelvic floor health. Chronic stress can contribute to pelvic floor tension and dysfunction, so finding ways to relax and have fun can alleviate these issues.
2. Have Fun: Activities like dancing, hiking, or playing sports can provide a workout for the pelvic floor without specifically targeting those muscles.
3. Laughter: Laughing with friends can engage the abdominal muscles and diaphragm, which indirectly support the pelvic floor.
4. Feel Good: Laughter releases endorphins, which can reduce pain and promote relaxation in the pelvic floor muscles.
5. Emotional Support: Spending time with friends can provide emotional support and a sense of connection, which can positively impact overall wellbeing.

By following these guidelines, you can take meaningful steps towards enhancing your overall wellness, supporting your pelvic floor health, and leading a more vibrant and fulfilling life

Disclosures & Disclaimers

Hey there! Just a heads-up. When you click on my links and make a purchase, I might get a tiny commission. It doesn’t affect my honest reviews and comparisons one bit! I’m all about recommending stuff I’ve personally tried, genuinely love, thoroughly researched, and wholeheartedly endorse.

** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.