The pelvic floor and the core go hand in hand, especially during pregnancy and postpartum. Literally the pelvic floor is part of the core. So when we say “CORE” here we are referring to all the muscles like the rectus abdominis, internal and external obliques, transverse abdominis, and the diaphragm and pelvic floor muscles.
The pelvic floor is a group of muscles and connective tissue that act almost like a hammock, a dome shaped diaphragm across the pelvic outlet. The levator ani is the big player in the pelvic floor, made up of the puborectalis, pubococcygeus, and the iliococcygeus. I won’t quiz you on that. Together these muscles support the pelvic organs, contribute to continence, support sexual function, and aid in core stability.
The pelvic floor does not work in isolation. Every time the diaphragm contracts the pelvic floor activates. And this specifically correlates with our breathing.
Understand the Core and Pelvic Floor
The true anatomical core is the “canister” that resides in the center of your body—bones, muscles, and connective tissue. There are several “key players” that we give focus to with intentional, core specific movements via the BIRTHFIT Basics. The key players are also critical to squats, deadlifts, hinges, presses, and pulling movements and other exercises. These key players:
- Pelvic Floor
- Internal Obliques
- External Obliques
- Transverse Abdominis
- Rectus Abdominis
- Lumbar Erector Spinae Group (Iliocostalis, Longissimus, Spinalis)
Keep reading on the blog to learn why the best pelvic floor exercise is going to be INTENTIONAL BREATHING.
And stay tuned next week as we continue our series on the pelvic floor in pregnancy!