A Foundational Component of Strength and Stability.
Written By: Madison Rohde AEP
The most overlooked muscle group in strength training
When people think about strength training, they usually picture muscles like the glutes, quads, or biceps. Rarely does the pelvic floor enter the conversation, yet it plays a foundational role in movement, stability, and overall health. The pelvic floor is not just an isolated group of muscles, but a key player in the body’s integrated system of strength and control.
What the pelvic floor actually is
The pelvic floor consists of three layers of muscles, ligaments, and connective tissues. This soft tissue sits along the base of your pelvis like a hammock. It provides support for your pelvic organs, including the bowel, bladder, and (in women) the uterus, contributes to sexual function, and plays a key role in maintaining bladder and bowel control.
The true core: how it all connects
Importantly, the pelvic floor doesn’t function in isolation. It works alongside your diaphragm, deep core muscles, and spinal stabilisers. Together, these muscle groups form what is commonly referred to as the “true core.” They work in coordination to support core stability and regulate pressure within the abdomen during both movement and rest.
Strength is only part of the picture
Having a strong pelvic floor alone is not the only goal. A well-functioning pelvic floor requires strength, endurance, coordination, and the ability to relax. Pelvic floor training helps develop this balance and supports optimal function. This is important for everyone, but is especially relevant for high-impact athletes, during pregnancy and postpartum, and for individuals experiencing pelvic organ prolapse or urinary incontinence.
Signs your pelvic floor may need attention
There are several common signs that your pelvic floor may not be functioning optimally. These can include leaking urine during activities like coughing, sneezing, running, or lifting; a feeling of heaviness or pressure in the pelvis; reduced control over bowel movements; or discomfort during exercise or intimacy. Importantly, symptoms aren’t always due to weakness — some people experience excessive tension or poor coordination in these muscles. If you’re experiencing any of these signs, it’s a good indication that your pelvic floor could benefit from targeted, guided training rather than a one-size-fits-all approach.
How we approach pelvic floor training at Inspire Fitness
Pelvic floor strength is just one aspect of pelvic floor function. At Inspire Fitness, we understand the pelvic floor is a dynamic system that contributes to strength, stability, and everyday movement. We support you not only in learning how to effectively contract and relax these muscles, but also in integrating them into functional, real-world movements.
Approaching pelvic floor training with the same principles we apply to other areas of exercise — including progression, specificity, and recovery — leads to better outcomes and a stronger, more resilient body.