Pressure Management Archives -

Diastasis Recti and Pelvic Floor Dysfunction: The Missing Connection Most Women Don’t Know About

If you’ve had a baby, you’ve probably heard someone talk about diastasis recti.

Maybe you’ve checked for an abdominal separation yourself.

Maybe you’ve searched online for the best exercises to “close the gap.”

Or maybe you’ve been told that your core will never be the same after pregnancy.

The problem is that most conversations about diastasis recti focus almost entirely on your abdominal muscles while ignoring another critical piece of the puzzle:

Your pelvic floor.

Most women were never taught this.

Your core and pelvic floor are designed to work together.

When one system isn’t functioning well, the other often feels the effects.

That’s why many women dealing with diastasis recti also experience symptoms such as leaking, pelvic pressure, difficulty exercising, or feeling disconnected from their core.

The good news?

Your body is not broken.

Understanding the relationship between your core and pelvic floor can help you stop chasing random exercises and start building true strength.

What Is Diastasis Recti?

Diastasis recti is the separation of the abdominal muscles that commonly occurs during pregnancy.

As your baby grows, the connective tissue between your abdominal muscles stretches to accommodate the expanding abdomen.

This connective tissue is called the linea alba.

The linea alba runs from the bottom of your rib cage down to your pubic bone and serves as the center seam connecting the right and left sides of your abdominal muscles.

During pregnancy, those muscles naturally move apart.

This process is normal.

In fact, most pregnant women experience some degree of abdominal separation.

The question isn’t whether separation occurred.

The question is how your body functions afterward.

Why the Gap Isn’t the Whole Story

One of the biggest misconceptions surrounding diastasis recti is that the size of the gap determines everything.

In reality, two women can have similar separations and completely different symptoms.

One woman may feel strong and capable.

Another may struggle with leaking, pressure, or exercise intolerance.

Why?

Because function matters more than the gap alone.

This is where the pelvic floor enters the conversation.

How Your Pelvic Floor and Core Work Together

Think of your core as a pressure management system.

Your core includes:

Your diaphragm at the top
Your abdominal muscles in the front
Your back muscles in the back
Your pelvic floor at the bottom

These structures constantly work together.

When you lift a child.

When you carry groceries.

When you exercise.

When you cough or sneeze.

When pressure increases inside your abdomen, all parts of the system must coordinate effectively.

If one area struggles, the entire system can become less efficient.

This is why pelvic floor symptoms often show up alongside diastasis recti.

The Role of Pressure Management

In Polly’s podcast episode, she explains that women with diastasis recti often struggle with pressure management.

This is one of the most overlooked aspects of postpartum recovery.

Pressure itself is not bad.

Your body creates pressure all day long.

The challenge occurs when pressure isn’t managed effectively.

When pressure repeatedly pushes downward or outward without proper support, symptoms can develop.

These symptoms may include:

Urine leakage
Pelvic heaviness
Difficulty engaging your core
Abdominal doming or bulging
Feeling weak during exercise
Persistent postpartum discomfort

Root-cause healing matters.

Rather than focusing exclusively on closing a gap, it’s important to understand how your entire system is functioning.

Why Kegels Alone Aren’t the Answer

Many women assume that pelvic floor dysfunction automatically means they need more Kegels.

But the relationship between the pelvic floor and core is more complex than that.

Some women need strengthening.

Others need coordination.

Some need improved breathing mechanics.

Others need help learning how to manage pressure during movement.

This is one reason why generic postpartum exercise programs often fall short.

The goal isn’t temporary relief—it’s long-term strength.

And long-term strength requires understanding what your body actually needs.

Common Signs Your Core and Pelvic Floor Need Support

If you have diastasis recti and experience any of the following symptoms, it may be beneficial to have your pelvic floor assessed:

Leaking During Exercise

Leaking when running, jumping, coughing, or sneezing is not something you should ignore.

Difficulty Returning to Workouts

Many women feel like every exercise is either too hard or too easy.

This can sometimes indicate issues with pressure management and muscle coordination.

Persistent Core Weakness

Feeling disconnected from your abdominal muscles months or years after childbirth may indicate underlying dysfunction.

Pelvic Pressure or Heaviness

A sensation of pressure can signal that your body isn’t managing forces efficiently.

Back, Hip, or Pelvic Pain

The core and pelvic floor contribute to stability throughout the body.

When those systems struggle, discomfort can appear elsewhere.

Myth-Busting: Diastasis Recti Means You’ll Never Have a Strong Core

This myth keeps many women stuck.

The truth is that many women with diastasis recti go on to build incredible strength.

They run races.

Lift weights.

Play sports.

Chase toddlers.

And feel confident in their bodies.

The key isn’t obsessing over perfection.

The key is improving function.

You deserve better than fear-based advice that tells you your body is permanently damaged.

Your body is adaptable.

Your body is resilient.

And your body can continue improving long after childbirth.

Practical Steps You Can Take Today

1. Stop Focusing Only on the Gap

A smaller gap doesn’t automatically mean better function.

Focus on how your body feels and performs.

2. Learn Proper Breathing Strategies

Breathing plays a significant role in pressure management and core function.

3. Strengthen the Entire System

Your core is more than your abs.

Include exercises that support pelvic floor function, breathing, and full-body strength.

4. Get Assessed

A pelvic floor assessment can help determine whether symptoms are related to pressure management, muscle coordination, scar tissue, weakness, or another underlying issue.

5. Be Patient

Healing is rarely linear.

Progress happens through consistency and understanding—not perfection.

The Path Forward

Diastasis recti is often discussed as an abdominal issue.

But in reality, it’s part of a much larger conversation about how your body functions after pregnancy.

Your pelvic floor, core, breathing mechanics, and movement strategies all work together.

When one piece struggles, other areas may compensate.

This is why so many women continue chasing symptoms without addressing the root cause.

Understanding your body creates confidence.

And confidence creates better decisions about your recovery.

You don’t need to fear movement.

You don’t need to fear exercise.

And you don’t need to accept symptoms as your new normal.

There are answers.

If you’re tired of conflicting advice online and want a clear roadmap, explore the No Kegels University® Method and learn how to build lasting strength and confidence.

Not sure what your next step should be?

Complete Your Core’s Next Step form and receive personalized guidance for your recovery journey:

Pelvic Floor Next Step

For additional evidence-based information, visit:

Mayo Clinic: https://www.mayoclinic.org
Cleveland Clinic: https://my.clevelandclinic.org
APTA Pelvic Health: https://www.aptapelvichealth.org

Healing isn’t about perfection. It’s about understanding, consistency, and progression. If you’re ready for support, I’d love to help.

September 27, 2026/0 Comments/by bthevwomenshealth

Why Returning to Exercise After Having a Baby Feels So Hard (And What Your Pelvic Floor Has to Do With It)

Postpartum Recovery

Returning to exercise after having a baby should feel empowering.

Instead, many women feel frustrated.

You start a workout program, only to discover that everything feels harder than expected. Maybe running causes discomfort. Maybe strength training feels impossible. Maybe you’re leaking when you exercise, experiencing pressure, or wondering why your body isn’t responding the way it used to.

If this sounds familiar, you’re not alone.

As a pelvic floor physical therapist, one of the most common things I hear from women is:

“I started exercising again, but everything feels hard.”

Or:

“I don’t know where to start.”

Or even:

“Everything I try feels either too aggressive or too easy.”

Most women assume they’re out of shape, getting older, or simply need to push harder.

But often, the real issue is something that hasn’t been addressed since pregnancy or childbirth.

Your body is not broken.

Most women were never taught this: difficulty returning to exercise is often connected to pelvic floor dysfunction, core dysfunction, scar tissue restrictions, or unresolved postpartum recovery challenges.

Understanding your body creates confidence—and confidence creates progress.

Why Exercise Feels Different After Pregnancy

Pregnancy changes your body.

Your abdominal muscles stretch.

Your pelvic floor supports a growing baby for months.

Your posture shifts.

Your breathing patterns change.

Your connective tissue adapts.

Then childbirth—whether vaginal or cesarean—places additional demands on your body.

Yet many women receive little guidance about how to rebuild strength afterward.

Instead, they’re often cleared for exercise at six weeks and left to figure things out alone.

The goal isn’t temporary relief—it’s long-term strength.

That means understanding what may be limiting your recovery.

The Pelvic Floor’s Role in Exercise

Your pelvic floor is a group of muscles that sits at the bottom of your core.

These muscles help:

Support your organs
Manage pressure inside your abdomen
Maintain continence
Stabilize your body during movement
Work alongside your abdominal muscles and diaphragm

When these muscles aren’t functioning well, exercise can become difficult.

You may experience:

Urine leakage during workouts
Pelvic heaviness or pressure
Core weakness
Difficulty progressing exercises
Back pain
Hip pain
Reduced endurance

According to the American Physical Therapy Association Pelvic Health Section, pelvic floor dysfunction can significantly impact physical activity and quality of life.

Learn more here: APTA Pelvic Health

The Hidden “Leftover Issues” From Pregnancy

Many women may be dealing with “leftover issues from pregnancy.”

These issues aren’t always obvious.

Sometimes the pelvic floor muscles aren’t activating when they’re supposed to.

Other times the muscles may be overworking, underworking, or struggling to coordinate with the rest of the core.

This can create a situation where every workout feels harder than it should.

You may constantly feel like you’re starting over.

Or you may plateau despite your best efforts.

Root-cause healing matters.

Rather than simply modifying workouts forever, it’s important to understand why your body is struggling in the first place.

The Connection Between Your Core and Pelvic Floor

Many women focus entirely on abdominal exercises after having a baby.

But your core is more than your abs.

Your core includes:

Diaphragm
Deep abdominal muscles
Pelvic floor
Back muscles

These systems work together to manage pressure and create stability.

When one part isn’t functioning well, the entire system can become less efficient.

This is especially important if you’ve experienced diastasis recti.

Diastasis recti occurs when the abdominal muscles separate during pregnancy.

While many conversations focus only on the gap itself, the bigger issue is often pressure management.

If pressure isn’t being managed effectively, your pelvic floor may compensate.

That can contribute to symptoms during exercise and daily life.

The Cleveland Clinic offers a helpful overview of diastasis recti and postpartum recovery:

Cleveland Clinic: Diastasis Recti Overview

How C-Section Recovery Can Affect Exercise

Many women are surprised to learn that a C-section can affect exercise years later.

A cesarean birth involves multiple layers of tissue being surgically opened and repaired.

The body responds by creating scar tissue.

Scar tissue is important because it helps close and heal the surgical site.

However, scar tissue doesn’t always stay localized.

In clinical practice, women frequently experience restrictions that affect how abdominal muscles move and activate.

This doesn’t mean something is wrong.

It simply means your body may need support.

The goal isn’t temporary relief—it’s long-term strength.

When scar tissue limitations are addressed appropriately, women often notice improvements in movement, exercise performance, and overall confidence.

Myth: If It’s Been Years Since Baby, It’s Too Late

One of the biggest misconceptions women believe is that postpartum recovery has an expiration date.

It doesn’t.

Many women seek help:

Two years postpartum
Five years postpartum
Ten years postpartum
Even longer

And they still make meaningful progress.

Your body remains adaptable.

Strength can improve.

Movement can improve.

Symptoms can improve.

You deserve better than fear-based advice that tells you to simply accept discomfort as your new normal.

Signs You May Benefit From Pelvic Floor Assessment

Consider seeking support if you:

Experience leakage during exercise

Whether it’s a few drops or a larger amount, leakage is a sign that your body may need support.

Feel pressure or heaviness

A sensation of heaviness during workouts should not be ignored.

Can’t progress your workouts

If every exercise feels too hard or causes symptoms, there may be an underlying issue worth addressing.

Have a history of C-section, tearing, or episiotomy

Scar tissue and healing patterns can influence long-term function.

Feel confused about where to start

You don’t need to guess your way through recovery.

Understanding your body creates confidence.

Practical Steps to Rebuild Strength

1. Stop judging yourself

Your body has been through tremendous changes.

Recovery is not a reflection of your worth.

2. Focus on quality movement

More exercise isn’t always better.

Better movement often produces better results.

3. Address symptoms early

Leaking, pressure, pain, and difficulty progressing are signals worth investigating.

4. Get professional guidance

Pelvic floor physical therapy can help identify the root cause of symptoms and create a plan tailored to your goals.

The National Institutes of Health (NIH) has published extensive research supporting pelvic floor muscle rehabilitation for women experiencing pelvic floor dysfunction:

National Institutes of Health (NIH) Research Library

The Bottom Line

If returning to exercise feels harder than it should, don’t assume you’re failing.

And don’t assume your body is broken.

Many women are unknowingly dealing with pelvic floor dysfunction, scar tissue restrictions, pressure management challenges, or other postpartum recovery issues that were never fully addressed.

This is about more than symptom management.

It’s about helping your body function the way it was designed to.

There are answers.

There is a path forward.

And you don’t have to figure it out alone.

If you’re tired of conflicting advice online and want a clear roadmap, explore the No Kegels University® Method and learn how to build lasting strength and confidence.

Not sure what your next step should be?

Complete the Your Pelvic Floor’s Next Step form and receive guidance tailored to your current symptoms and goals:

Pelvic Floor Next Step

Healing isn’t about perfection. It’s about understanding, consistency, and progression. If you’re ready for support, I’d love to help.

September 26, 2026/0 Comments/by bthevwomenshealth

Why Leaking During Exercise Isn’t “Normal”

Exercises & Workouts

When Movement Turns Into Leakage

You’re running, jumping, lifting, or laughing—and suddenly you notice leakage.

Most women are told this is just “part of being a mom” or something that happens after childbirth. Often the only solution offered is: “Just do Kegels.”

But that explanation doesn’t sit right for many women.

Here’s the truth: your body is not broken.

Most women were never taught how the pelvic floor actually responds to pressure and movement.

And leaking is not a strength failure—it’s a coordination signal.

Education: What Should Be Happening During Movement

Your pelvic floor is part of a pressure system that includes:

Diaphragm (breathing)
Abdominal muscles
Pelvic floor muscles
Hip and trunk stabilizers

When you move—especially during impact activities like running or jumping—pressure increases inside your abdomen. A well-functioning system automatically coordinates that pressure so the bladder stays closed.

The Cleveland Clinic explains that pelvic floor muscles play a key role in bladder control, support, and core stability:
https://my.clevelandclinic.org/health/body/22941-pelvic-floor-muscles

When the system is coordinated, you should be able to exercise without leaking.

If leaking is happening, something in that system is out of sync.

This is about more than symptom management. The goal isn’t temporary fixes—it’s long-term strength and control.

Myth-Busting Section

Myth 1: “Leaking is just normal after having kids.”

Leaking is common—but it is not normal function.

The Mayo Clinic confirms urinary incontinence is a treatable condition, not something you just have to accept:
https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/symptoms-causes/syc-20352808

Myth 2: “I just need stronger Kegels.”

Not always.

Many women already have strong pelvic floor muscles—but they are not coordinating properly under pressure and movement.

Sometimes the issue is timing, not strength.

Myth 3: “I should just stop exercising.”

Avoiding movement doesn’t fix the system.

It only removes the symptom temporarily while the root cause remains.

Root-cause healing matters more than restriction.

Root Cause: Why Leaking Happens During Exercise

Stress incontinence during movement usually comes from a breakdown in pressure management and neuromuscular coordination.

Common contributing factors include:

Poor coordination between core and pelvic floor
Delayed pelvic floor activation
Overactive or tight pelvic floor muscles
Diastasis recti affecting pressure transfer
Lack of postpartum rehab progression
Breathing dysfunction during exertion

According to the NIH, pelvic floor disorders are often complex and involve both muscular and neuromuscular factors—not just weakness alone:
https://www.nih.gov

Think of your core system like a team—if one part is out of sync, the entire system struggles.

Many women are cleared for exercise just weeks after birth without ever being taught how to rebuild this system.

So they return to impact exercise with missing pieces—and leaking becomes the result.

Education Insight: Strength Alone Isn’t Enough

One of the biggest misconceptions in women’s health is that leakage automatically equals weakness.

But many women who leak actually have:

Strong pelvic floor muscles
Tight pelvic floor muscles
Or muscles that don’t coordinate under pressure

This is why strengthening alone often fails.

Understanding your body creates confidence—and changes everything about how you train, move, and recover.

Action Steps: How to Start Improving Leaking

1. Identify your triggers

Notice when leakage happens:

Running
Jumping
Sneezing
Heavy lifting
Fatigue during workouts

Patterns matter.

2. Focus on pressure + breath coordination

Instead of only “squeezing,” learn how your breath and core system manage pressure together.

3. Progress impact gradually

Your pelvic floor adapts like any other muscle—too much load too soon can overwhelm the system.

4. Avoid extremes

Stopping all movement or pushing through leaks both reinforce dysfunction.

Balanced progression is key.

5. Get a pelvic floor assessment

A pelvic floor physical therapist can determine whether your issue is strength, timing, coordination, or pressure management.

You Shouldn’t Have to Plan Your Life Around Leaking

Leaking during exercise is not something you just “live with.”

It is a sign your system needs better coordination—not punishment, restriction, or fear-based advice.

Your body is not failing you—it’s asking for better strategy.

And with the right approach, you can return to movement, running, and strength training with confidence.

Healing isn’t about perfection. It’s about understanding, consistency, and progression.

You don’t need more random exercises—you need a strategy.

👉 Take your next step here: https://www.beyondthevbypauli.com/nextstep

If you’re ready to stop guessing and start understanding your body, schedule an appointment to create a personalized plan that addresses the root cause—not just the symptoms.

September 25, 2026/0 Comments/by bthevwomenshealth

Pelvic Floor Exercises Beyond Kegels: The Smarter Way to Build Strength

NKU Method

The Advice Every Woman Has Heard

Leak when you sneeze?

Do Kegels.

Leak when you run?

Do Kegels.

Had a baby?

Definitely do Kegels.

For years, women have been told that Kegels are the answer to nearly every pelvic floor problem. While Kegels can be helpful in certain situations, they are often treated as a one-size-fits-all solution.

The problem?

Many women are doing them incorrectly. Others don’t need more Kegels at all.

As a pelvic floor physical therapist and founder of the No Kegels University® Method, I’ve worked with thousands of women struggling with leaking, pelvic floor weakness, and frustration. One thing became clear very quickly:

Kegels alone are not the complete answer.

Most women were never taught this.

If you’ve been doing Kegels faithfully and still leaking, still feeling weak, or still wondering why nothing is changing, this blog is for you.

What Is a Kegel?

A Kegel is a voluntary contraction of the pelvic floor muscles.

The pelvic floor is a group of muscles at the base of the pelvis that helps:

Support your organs
Control bladder function
Control bowel function
Contribute to sexual function
Manage pressure within the body

When these muscles contract, they lift and support the pelvic organs while helping maintain continence.

Sounds simple enough.

But there is a major problem with how Kegels are commonly prescribed.

The Problem With Traditional Kegel Advice

Early in my career, much of pelvic floor rehabilitation centered around:

Short holds
Long holds
Repetitive Kegel exercises

The logic seemed reasonable.

If a muscle is weak, strengthen it.

But as I worked with more women, I noticed something concerning.

Many women weren’t improving.

Even worse, many women weren’t performing Kegels correctly.

Research has suggested that women have a surprisingly low success rate when trying to perform a pelvic floor contraction based solely on verbal instructions. In clinical practice, the success rate often appears even lower.

I’ve seen women who believed they were performing Kegels correctly while actually:

Bearing down
Holding their breath
Squeezing their glutes
Contracting their inner thighs
Bracing their abdomen

They weren’t trying to do it wrong.

They were accidentally cheating.

Their bodies were recruiting other muscles because they didn’t know how to isolate the pelvic floor.

As a result, they spent months—or years—doing exercises that weren’t truly addressing the problem.

Myth-Busting: Kegels Are Not the Only Pelvic Floor Exercise

Myth #1: Every Pelvic Floor Problem Needs Kegels

Not true.

Some women have weak pelvic floors.

Others have overactive pelvic floors.

Some have coordination issues.

Others have breathing and pressure-management problems.

The solution depends on the root cause.

This is about more than symptom management.

Root-cause healing matters.

Myth #2: The Pelvic Floor Works Alone

Another common misconception is that the pelvic floor functions independently.

In reality, the pelvic floor is part of a larger system.

It responds to:

Movement
Breathing
Hip strength
Core function
Posture
Pressure management

Treating the pelvic floor as if it exists in isolation misses a huge piece of the puzzle.

Myth #3: More Kegels Always Mean Better Results

More isn’t always better.

Just like any muscle group, the pelvic floor requires the right type of training.

Doing hundreds of contractions without addressing how the body moves may not create meaningful change.

The goal isn’t temporary relief—it’s long-term strength.

The Missing Piece: How Your Pelvic Floor Really Functions

One of the biggest shifts in my clinical practice happened when I stopped asking:

“How can I get women to do more Kegels?”

And started asking:

“What does the pelvic floor naturally do every day?”

That question led to a completely different way of thinking.

Your pelvic floor doesn’t spend all day lying on the floor doing isolated contractions.

It responds automatically to life.

When you:

Walk
Run
Jump
Lift
Squat
Carry groceries
Pick up your children

Your pelvic floor is already working.

Instead of trying to separate it from the rest of the body, we should learn how to train it within the way it naturally functions.

That’s one of the foundational concepts behind the No Kegels University® Method.

Why Functional Movement Matters

When you land from a jump, your pelvic floor automatically contracts to support your organs and help prevent leakage.

When you breathe, your pelvic floor responds to changes in abdominal pressure.

When your hips activate, your pelvic floor often follows.

The body is designed to work as an integrated system.

This is why strengthening programs that only focus on isolated contractions may leave gaps in performance.

Your body was designed for movement.

And movement can become one of the most effective ways to strengthen the pelvic floor.

The Root Cause of Persistent Pelvic Floor Weakness

Many women assume leakage automatically means weak pelvic floor muscles.

Sometimes that’s true.

But weakness may not be the only issue.

Common contributing factors include:

Poor Pressure Management

Many women constantly hold their stomachs in.

Others breathe shallowly through the chest.

Both habits can disrupt the natural pressure system that supports pelvic floor function.

Weak Hip Muscles

Research continues to show strong connections between hip muscle activity and pelvic floor function.

When hip muscles aren’t working efficiently, pelvic floor performance may also be affected.

Lack of Functional Strength

A pelvic floor that only practices isolated contractions may struggle when asked to perform during real-life activities.

Life requires movement.

Your strengthening program should reflect that.

Action Steps: What to Do Instead

1. Stop Assuming More Kegels Are the Answer

If you’ve been doing Kegels for months without improvement, it may be time to explore a different strategy.

2. Evaluate Your Whole Body

Consider:

Hip strength
Core strength
Breathing mechanics
Exercise habits
Movement patterns

These factors influence pelvic floor function more than most women realize.

3. Focus on Functional Strength

Look for exercises that challenge the body in ways that mimic daily life.

Squats, step-ups, lunges, walking, lifting, and other functional movements can often provide benefits that isolated contractions cannot.

4. Get a Personalized Assessment

Every woman’s body is different.

A personalized evaluation can help determine whether weakness, tension, coordination, pressure management, or another issue is contributing to your symptoms.

5. Take the Next Step

If you’re wondering whether your current exercise routine is actually helping your pelvic floor, complete the Your Pelvic Floor’s Next Step Form:

Your Pelvic Floor’s Next Step Form

This can help you identify the next best step based on your symptoms and goals.

You can also learn more about pelvic floor health through resources from the APTA Pelvic Health and the Cleveland Clinic.

Conclusion: There Is More to Pelvic Floor Strength Than Kegels

Kegels have their place.

But they are not the entire story.

Your pelvic floor is part of a complex, intelligent system that responds to movement, breathing, pressure, and strength throughout the body.

Most women were never taught this.

Your body is not broken.

If you’ve been frustrated by a lack of progress, it doesn’t mean you’ve failed. It may simply mean you’ve been given incomplete information.

Understanding your body creates confidence.

You deserve better than fear-based advice.

And you deserve a plan that looks beyond isolated exercises and focuses on helping your body function the way it was designed to.

If you’re tired of conflicting advice online and want a clear roadmap, explore the No Kegels University® Method and learn how to build lasting strength and confidence.

September 24, 2026/0 Comments/by bthevwomenshealth

Why is No One Talking About Postpartum Recovery? What to Really Expect

Postpartum Recovery

If you’ve ever sat on your living room floor, laughed a little too hard, and realized you leaked a bit, you’ve probably heard a friend or family member say, “Oh, that’s just what happens after you have kids.” You might look around at your group of mom friends, see everyone nodding along to jokes about wearing dark pants or avoiding trampolines, and think you just have to accept this as your new reality.

It can be incredibly frustrating to feel like you aren’t supported in your journey or validated in your struggles. You listen to women wonder why no one talks about leaking, or how they should properly recover after having a baby, and it makes you feel entirely isolated.

Here is the honest truth: Just because a symptom is common does not mean it is something you have to accept as your new normal.

Your body is not broken. Most women were never taught this, but you do not have to just live with physical discomfort, leaking, or pain just because you brought a beautiful life into the world. You deserve better than fear-based advice or silence from the medical community.

Let’s break down what true postpartum recovery looks like and what you should actually expect when it comes to your pelvic floor health.

Understanding Your Pelvic Floor and Postpartum Recovery

To understand your recovery, we have to look at the anatomy that did the heavy lifting for nine months. The pelvic floor is a bowl-shaped group of muscles sitting at the base of your pelvis. It supports your bladder, uterus, and bowel, plays an important role in core stability, and directly impacts intimacy.

During pregnancy, these muscles experience increasing pressure and major physical changes, and childbirth can place additional stress on them.

APTA Pelvic Health explains that stress placed on the pelvic floor during pregnancy and childbirth can contribute to urinary or bowel leakage, pelvic pain, constipation, and painful sex postpartum. Pelvic-floor-trained physical therapy may be recommended when these symptoms continue after birth. (APTA Academy of Pelvic Health)

Yet, the standard medical model may offer limited guidance on how to actually rebuild muscle coordination and function after pregnancy.

True postpartum recovery is a comprehensive process that connects your physical base, your nervous system, and your overall women’s wellness. Understanding your body creates confidence, and that confidence is the first step toward reclaiming your strength.

Myth-Busting: The Lies Keeping Moms Stuck

There is a massive amount of misinformation floating around the internet regarding women’s health after childbirth. Let’s clear up a few of the most common myths:

Myth 1: Leaking is just a natural part of motherhood. Urinary leakage is common postpartum, but it can also be a sign that your pelvic floor needs support and rehabilitation.
Myth 2: If you didn’t have a vaginal birth, your pelvic floor is fine. Pregnancy itself changes posture, pressure management, abdominal function, and the demands placed on your pelvic floor regardless of how you delivered.
Myth 3: You just need to give it more time. Healing does take time, but persistent muscle weakness, tightness, poor coordination, or leaking may benefit from targeted rehabilitation rather than waiting indefinitely.

The Root Cause of Postpartum Pelvic Floor Dysfunction

Why do these symptoms happen in the first place?

Often, the problem involves how the pelvic floor coordinates with the rest of your core and manages pressure inside your abdomen.

When you breathe, lift your baby, or exercise, your core muscles—including your diaphragm, abdominals, and pelvic floor—need to work together like a synchronized system.

If your pelvic floor muscles remain tight and guarded, they may struggle to respond appropriately to movement and pressure. Conversely, if they are weak or poorly coordinated, they may have difficulty supporting your organs or controlling pressure during activities like coughing, jumping, or lifting.

This pressure-management piece can contribute to symptoms such as leaking and feelings of instability.

This is about more than symptom management. The goal isn’t temporary relief—it’s long-term strength. To heal, we have to address how these muscles function as a unit.

Practical Action Steps for True Healing

You don’t need a grueling workout routine to start supporting your recovery. Begin with these foundational shifts:

1. Stop Gripping Your Stomach

Many moms constantly hold their breath or suck in their stomachs out of habit or body-image insecurities.

Practice allowing your abdomen to relax as you breathe rather than keeping your core braced all day.

2. Tune In to the Piston Breath

Sit comfortably and place your hands on your lower ribs.

Inhale slowly, allowing your ribs and abdomen to expand. Notice whether your pelvic floor can soften with the inhale.

As you exhale naturally, feel your ribs and abdominal wall gently recoil.

The goal isn’t to force movement—it’s to rebuild awareness and coordination.

3. Assess Your Lifting Habits

When you pick up your baby, car seat, or groceries, notice whether you automatically hold your breath.

Try exhaling through the hardest part of the lift instead. This can help your core and pelvic floor coordinate pressure more effectively.

You Deserve Root-Cause Healing

Navigating life after having kids is a beautiful, chaotic, and demanding season. It is incredibly easy to lose yourself in motherhood and forget to care for the very body that carried you through it.

Please hear me: your health, your comfort, and your physical confidence matter.

Understanding how your body functions is an empowering journey, and you do not have to walk it alone or in silence.

If leaking, pelvic pain, pressure, painful intimacy, or difficulty returning to exercise continues postpartum, consider talking with a pelvic floor physical therapist who can evaluate what your specific body needs.

If you’re ready to stop guessing and start understanding your body, schedule an appointment to create a personalized plan that addresses the root cause—not just the symptoms.

Pelvic Floor Next Step

September 23, 2026/0 Comments/by bthevwomenshealth

The Missing Link Between Core Strength and Pelvic Floor Health

Abs & Core Help

Why Am I Still Leaking If My Core Is Strong?

Maybe you’ve been doing ab workouts.

Maybe you’ve been lifting weights consistently.

Maybe you’ve even been doing Kegels.

Yet you’re still leaking when you run, jump, sneeze, or exercise.

If that’s you, you’re not alone.

One of the biggest misconceptions in women’s fitness is that a strong core automatically equals a strong pelvic floor. While these systems absolutely influence one another, they are not the same thing.

Most women were never taught this.

As a pelvic floor physical therapist and founder of the No Kegels University® Method, I’ve spent years helping women understand how their bodies actually work. What I discovered is that many traditional approaches miss an important piece of the puzzle.

The goal isn’t temporary relief—it’s long-term strength.

And that requires looking at the entire system.

Understanding the Pelvic Floor Beyond Kegels

The pelvic floor is a group of muscles that supports the bladder, uterus, and rectum while helping control bowel and bladder function. The Cleveland Clinic explains that these muscles also work with your abdominal muscles and diaphragm to stabilize your core. (Cleveland Clinic pelvic floor muscles)

But these muscles don’t work in isolation.

Every day they respond to:

Breathing
Movement
Exercise
Walking
Running
Lifting
Jumping
Changes in pressure throughout the body

This is why simply focusing on isolated pelvic floor contractions often leaves women frustrated.

The pelvic floor is designed to work with the rest of your body.

Not apart from it.

The VAB3 Method: A Different Way to Think About Pelvic Floor Strength

Over years of clinical practice, I developed a framework that became the foundation of my approach to pelvic floor strengthening.

I call it the VAB3 Method.

VAB3 stands for:

V = Vertical
A = Above
B = Below
3 = All Three Planes of Motion

Rather than focusing solely on Kegels, this method looks at how the pelvic floor naturally functions during everyday life.

Let’s break it down.

V: Vertical Movement Matters

Think about the last time you jumped.

Did you leak while preparing to jump?

Usually not.

Most women leak when they land.

Why?

Because when your body lands, your organs move downward due to gravity and impact forces. Your pelvic floor must react quickly to support those organs and maintain bladder control.

This vertical loading is one of the natural ways the pelvic floor develops strength.

Your body is already practicing this every day.

Walking, hiking, stair climbing, squatting, and jumping all create opportunities for the pelvic floor to respond to vertical forces.

This is one reason functional movement can be such a powerful strengthening tool.

A: What Happens Above Influences the Pelvic Floor

The second piece of the puzzle is everything above the pelvis.

This includes:

Breathing mechanics
Core muscles
Rib cage mobility
Thoracic spine mobility
Lumbar spine function

Many women have been taught to constantly suck in their stomach.

Others brace their core all day long.

Some hold tension in their abdomen without realizing it.

The problem?

Your pelvic floor relies on healthy pressure management.

Breathing and the Pelvic Floor

When you inhale:

Your diaphragm lowers.
Your abdominal contents gently move downward.
Your pelvic floor lengthens slightly.

When you exhale:

Your diaphragm rises.
Pressure decreases.
Your pelvic floor naturally recoils.

This movement is supposed to happen.

When breathing mechanics become restricted, pelvic floor function often suffers as well.

This is about more than symptom management.

Root-cause healing matters.

B: The Surprising Role of Your Hips

This is one of my favorite concepts to teach.

Research continues to show strong relationships between hip muscle function and pelvic floor function.

A phrase I often tell my patients is:

“What the hips do or don’t do, the pelvic floor does or doesn’t do.”

Think about it.

Your hips help you:

Walk
Run
Squat
Climb stairs
Balance
Lift

If your hip muscles aren’t working efficiently, your pelvic floor may struggle to keep up.

My Personal Experience

Before I had children, I underwent a major foot surgery.

For months I wasn’t putting normal weight through my foot.

Eventually I returned to dance classes—and started leaking urine.

I was embarrassed.

After all, I was a pelvic floor physical therapist.

But when I looked closer, the explanation became clear.

My foot wasn’t functioning normally.

That affected my ankle.

That affected my knee.

That affected my hip.

And ultimately it affected my pelvic floor.

Once I rebuilt strength through the entire chain, the leakage disappeared.

Understanding your body creates confidence.

The “3” in VAB3: Train Like a Human

The final component of the VAB3 Method involves movement in all three planes.

Most exercise programs primarily train forward and backward movement.

Life doesn’t work that way.

We twist.

We rotate.

We reach.

We change directions.

We move side to side.

Your pelvic floor is unique because its muscle fibers run in multiple directions.

Yet many women only train in one direction.

The Three Planes Include:

Sagittal Plane

Forward and backward movement.

Examples:

Squats
Lunges
Walking

Frontal Plane

Side-to-side movement.

Examples:

Lateral lunges
Side stepping
Skaters

Transverse Plane

Rotational movement.

Examples:

Twisting
Rotational reaches
Diagonal movement patterns

A well-rounded pelvic floor strengthening program should include all three.

Strong Abs Do Not Automatically Mean a Strong Pelvic Floor

Myth #1: Core Work Equals Pelvic Floor Work

Not necessarily.

Your core and pelvic floor influence one another, but they are different systems.

You can have strong abdominal muscles and still experience pelvic floor dysfunction.

Myth #2: Pelvic Floor Strength Requires Hours of Exercise

Not true.

Many women benefit from just 10–15 minutes of intentional pelvic floor-focused movement several days each week.

Myth #3: You Must Stop Doing Activities You Love

Absolutely not.

Love biking?

Bike.

Love yoga?

Do yoga.

Love lifting weights?

Keep lifting.

The key is understanding what may be missing and adding complementary movements when necessary.

You deserve better than fear-based advice.

Action Steps: Start Strengthening Smarter

1. Evaluate Your Current Workout

Ask yourself:

Am I including vertical loading?
Am I working on breathing and pressure management?
Am I strengthening my hips?
Am I moving in all three planes?

2. Add Missing Components

You don’t need to start over.

You simply need to fill the gaps.

Small adjustments often create meaningful improvements.

3. Prioritize Functional Strength

Choose movements that prepare your body for real life.

The pelvic floor thrives when strength is integrated into movement.

4. Get a Personalized Plan

Every woman starts in a different place.

Complete the Your Pelvic Floor’s Next Step Form to identify what your body may need most: https://beyondthevbypauli.com/nextstep/

You can also learn more about pelvic floor function through resources from the NIH and APTA Pelvic Health.

Strengthen the System, Not Just the Symptoms

If you’ve been focusing only on Kegels or only on core exercises, you may be missing important pieces of the puzzle.

Your pelvic floor does not function alone.

It responds to breathing.

It responds to movement.

It responds to your hips, spine, and the way your body manages pressure.

Your body is not broken.

Most women were never taught how connected these systems truly are.

When you understand how the entire system works together, you can build lasting strength, confidence, and resilience.

The goal isn’t temporary relief—it’s long-term strength.

You don’t need more random exercises. You need a strategy. Book an appointment and let’s create a plan designed specifically for your body and goals.

Pelvic Floor Next Step

August 25, 2026/0 Comments/by bthevwomenshealth

Why True Pelvic Floor Healing Requires a Whole-Body Approach

NKU Method

If you have been struggling with pelvic floor dysfunction—whether that looks like an annoying leak every time you cough, a heavy sensation of pelvic pressure, or a persistent core weakness that won’t go away—you have likely been looking for a straightforward, localized solution.

You might search online for isolated pelvic floor exercises, try to brace your stomach during daily chores, or purchase specialized products designed to provide quick coverage for leaks. You focus all your attention on that small, isolated region of your pelvis, expecting that if you just target the local muscles enough, the system will fix itself.

But after weeks of trying to manage your symptoms in isolation, you might notice that the progress feels temporary. The leaking returns the moment you stop thinking about it, or the deep core weakness remains.

As a physical therapist for women and the founder of No Kegels University®, I see this cycle play out constantly. Women treat their pelvic health like an isolated mechanical switch. But the truth most women were never taught is simple: Your pelvic floor is not a standalone part; it is a vital crossroad within an interconnected, whole-body system.

If you want long-term physical strength and real recovery, you have to look beyond the surface symptoms and examine the entire structural blueprint.

The Core as an Interlocking System

To understand why localized squeezing doesn’t lead to permanent pelvic health, we have to look at the pressure mechanics of your deep core. Your torso is essentially a pressurized cylinder, and your pelvic floor forms the structural base of that cylinder.

This system relies on three other distinct muscle groups to regulate internal pressure efficiently:

The Roof (The Diaphragm): Your primary breathing muscle, which sits directly beneath your lungs.
The Corset (The Transversus Abdominis): The deepest layer of your abdominal wall that wraps completely around your midsection.
The Back Support (The Multifidus): Small, deep stabilizing muscles that run along your spine.

When you take a breath, move, or lift an object, these four components must engage in a perfectly timed dance. As your diaphragm drops on an inhale, your pelvic floor flooring must gently lengthen to accommodate the downward shift in pressure. As you exhale, the pelvic floor and core wall naturally lift back up together.

If any piece of this interlocking system is out of sync—if you hold your breath when lifting a toddler, or if you constantly suck in your stomach to appear flatter—the internal pressure system becomes disrupted. The excess pressure forces its way downward, overloading your pelvic floor and causing leakage or prolapse symptoms. Specialized pelvic floor physical therapy succeeds because it doesn’t just treat the floor; it restores the timing of the entire cylinder, a system-wide treatment method actively championed by the APTA Pelvic Health community.

Myth: Structural Healing Means Ignoring the Mind

Let’s dismantle a common misconception in traditional orthopedic care: Physical muscle recovery is purely mechanical and has nothing to do with your emotional state.

This old way of thinking keeps women stuck in a loop of frustration. Your nervous system acts as the electrical wiring for your entire body, and your pelvic floor is highly sensitive to that electrical current. When you are operating under severe daily stress, managing endless schedules, or processing unresolved birth trauma, your brain triggers a chronic “fight-or-flight” response.

This constant neurological alertness physically manifests as muscle tension. Just like clenching your jaw during a stressful drive, your pelvic floor muscles will unconsciously “over-grip” and tighten to protect you. An over-tight muscle becomes exhausted and starved of healthy blood flow, leading directly to pain, urgency, and weakness. True root-cause healing requires you to soothe the nervous system alongside the physical tissues; you cannot permanently relax the muscle if the mind remains in a state of high alert.

The Pillars of a Whole-Body Approach

If you expect your body to perform seamlessly, you have to look at the systemic fuel and lifestyle factors supporting it. There are three essential pillars that directly influence your tissue’s ability to recover from the demands of motherhood:

1. Pressure Regulation and Alignment

How you stand, sit, and move throughout the day dictates how pressure settles into your pelvis. Tucking your tailbone under while sitting on the couch, or standing with your hips pushed forward while holding a baby, creates a continuous mechanical disadvantage for your deep core wall. Correcting your alignment allows your muscles to load and unload naturally without experiencing chronic wear and tear.

2. Nutritional Support and Tissue Repair

Your pelvic floor muscles and the surrounding connective fascia require high-quality building blocks to repair themselves after the stretching and trauma of childbirth. If your diet consists primarily of ultra-processed convenience items, high sugar, and constant caffeine, you create systemic inflammation. This inflammation can slow down tissue recovery and contribute to sluggish gut function, leading to chronic constipation—which is one of the most physically damaging forces you can exert on your pelvic flooring.

3. Neurological Awareness

You cannot coordinate a muscle that your brain cannot fully perceive. Education is the bridge that builds this connection. When you understand your anatomy as a dynamic 3D layout, your brain gains the precise spatial awareness it needs to accurately send signals to drop, contract, or stabilize those deep tissues during daily movement.

Step Onto the Path of True Healing

The goal of your recovery isn’t just temporary relief; it is sustainable, long-term power. To break the cycle of temporary fixes, you must intentionally commit to a holistic, root-cause approach.

Start small today: Practice blowing out gently as you lift up anything heavy, allow your stomach to fully relax when you breathe in, and give your body the clean hydration it needs to heal. Understanding your body creates confidence, and that confidence is what allows you to reclaim your active lifestyle without fear or hesitation. Your body is not broken.

You don’t need to navigate this journey through guesswork or isolated online exercises. You deserve a clear, evidence-informed roadmap designed specifically for your unique structural system. If you’re ready to identify the root cause of your symptoms and build lasting strength, take a moment to fill out our quick assessment form today.

Fill Out Your Pelvic Floor’s Next Step Form

August 24, 2026/0 Comments/by bthevwomenshealth

Is Stress Crashing Your Pelvic Floor? The Hidden Impact of Decision Fatigue on Women’s Health

Pelvic Floor Help

Imagine this: You wake up after a night of fragmented sleep. Before your feet even hit the floor, the mental gymnastics begin. What are the kids eating for breakfast? Did I order the next size up in school shoes? When am I going to fit in a grocery run?

By noon, you’ve made a hundred microscopic decisions for your household, drank three cups of coffee to stay upright, and realized the only thing you’ve eaten all day is the leftover crust from your toddler’s toast.

Then, you sneeze, cough, or jump—and you leak.

As a physical therapist for women and the founder of No Kegels University®, I see women attribute these pelvic floor symptoms entirely to weak muscles. They look up random pelvic floor exercises online or do hundreds of repetitive, forceful contractions (kegels) in their car, wondering why they aren’t seeing results.

But here is what most women were never taught: Your pelvic floor does not operate in a vacuum. It is a dynamic, highly responsive muscular sling that reacts directly to your lifestyle, your neurological stress, your nutrition, and your mental state.

The Nervous System Connection

According to clinical guidelines established by organizations like APTA Pelvic Health, the pelvic floor functions as an integral part of your deep core stabilization system. It relies heavily on proper pressure regulation inside your abdomen.

When you are stuck in a cycle of severe chronic stress and running on adrenaline, your body stays locked in a “fight-or-flight” state. This nervous system overload has distinct physical consequences:

Shallow Breathing: Stress causes you to breathe high in your chest rather than using your diaphragm. This disrupts the natural, coordinated movement between your breathing muscle and your pelvic floor.
Hypertonicity (Over-gripping): Just like some people clench their jaw when stressed, many women unconsciously clench their pelvic floor muscles all day long. A muscle that is always clenched becomes exhausted, weak, and highly prone to leaking.
Altered Pain Signaling: High stress levels amplify your brain’s perception of pain, making symptoms of pelvic floor dysfunction feel significantly more intense.

Myth: Pelvic Health Is Just About Doing More Kegels

Let’s bust the single biggest myth in women’s wellness: If you have pelvic symptoms, you just need to do more pelvic floor exercises.

This generic advice is keeping thousands of women stuck. If your pelvic floor is already tight, exhausted, and over-gripping due to lifestyle stress and structural imbalances, forcing it to do more contractions is like taking a muscle that is cramping and forcing it to lift weights. It worsens the dysfunction, increases leaking, and can even contribute to pelvic pain or discomfort during intimacy.

Root-cause healing matters. True pelvic health isn’t about endlessly squeezing a muscle; it’s about coordination, timing, relaxation, and teaching your body how to manage pressure through movement.

How Lifestyle Fuel Rules Your Deep Core

If you expect your body to show up for you, you have to look at how you are treating it. There are three specific lifestyle pillars that directly dictate your pelvic floor’s ability to function:

1. The Gut-Brain-Pelvic Connection

Did you know that your gut health and your brain are constantly talking to one another? Medical experts at the Cleveland Clinic have long emphasized the “gut-brain axis”—the bidirectional communication network between your central nervous system and your gastrointestinal tract.

If you are living on ultra-processed convenience foods, sugar, and excessive caffeine, you cause systemic inflammation in your gut. This inflammation directly triggers your nervous system, escalating feelings of anxiety and fatigue. Furthermore, a sluggish, inflamed gut leads to chronic constipation. Straining to pass a bowel movement is one of the single most damaging physical forces you can exert on your pelvic floor and pelvic organs.

2. Manual Labor & Physical Demands

Women and mothers do an incredible amount of manual labor around the house. You are constantly bending down, lifting heavy car seats, carrying toddlers on one hip, and moving furniture. We expect our bodies to execute these heavy physical demands seamlessly, yet we rarely put our bodies in an optimal position to do so. If you aren’t fueling your body with clean nutrition and proper hydration, your tissues cannot repair themselves from this daily wear and tear.

3. Decision Fatigue

Decision fatigue is an exhausting reality. When your brain is completely drained from managing finances, household schedules, work deadlines, and family emotional needs, your cognitive battery burns out. This mental exhaustion physically translates into a lack of motor control. Your brain struggles to efficiently coordinate the complex, deep muscular timing required to keep you continent and supported when you move.

Take Back Control of Your Body

This is about more than symptom management; the goal isn’t temporary relief—it’s long-term strength. To break the cycle of exhaustion and pelvic dysfunction, you must intentionally prove to yourself that your body is worth the investment.

Start by introducing one clean, whole food into your diet today. Swap one cup of caffeine for high-quality hydration. Practice taking five deep, diaphragmatic breaths before you jump out of your car at carpool.

Understanding your body creates confidence. You do not have to live with fear-based advice or accept leaking as your permanent reality. Your body is not broken.

If you’re ready to stop guessing and start understanding your body, let’s create a clear roadmap together. Take a moment to fill out our quick assessment form so we can figure out exactly what your body needs to heal from the root cause.

Fill Out Your Pelvic Floor’s Next Step Form

August 23, 2026/0 Comments/by bthevwomenshealth

Why Returning to Exercise After Having a Baby Feels So Hard (And the Surprising Role Your Pelvic Floor Plays)

Postpartum Recovery

Returning to exercise postpartum should feel empowering.

Instead, many women feel frustrated.

You start a workout program, only to discover that everything feels harder than expected. Maybe running causes discomfort. Maybe strength training feels impossible. Maybe you’re leaking when you exercise, experiencing pressure, or wondering why your body isn’t responding the way it used to.

If this sounds familiar, you’re not alone.

As a pelvic floor physical therapist, one of the most common things I hear from women is:

“I started exercising again, but everything feels hard.”

Or:

“I don’t know where to start.”

Or even:

“Everything I try feels either too aggressive or too easy.”

Most women assume they’re out of shape, getting older, or simply need to push harder.

But often, the real issue is something that hasn’t been addressed since pregnancy or childbirth.

Your body is not broken.

Most women were never taught this: difficulty returning to exercise postpartum is often connected to pelvic floor dysfunction, core dysfunction, scar tissue restrictions, or unresolved postpartum recovery challenges.

Understanding your body creates confidence—and confidence creates progress.

Why Exercise Postpartum Feels Different

Pregnancy changes your body.

Your abdominal muscles stretch.

Your pelvic floor supports a growing baby for months.

Your posture shifts.

Your breathing patterns change.

Your connective tissue adapts.

Then childbirth—whether vaginal or cesarean—places additional demands on your body.

Yet many women receive little guidance about how to rebuild strength afterward.

Instead, they’re often cleared for exercise at six weeks and left to figure things out alone.

The goal isn’t temporary relief—it’s long-term strength.

That means understanding what may be limiting your recovery.

The Pelvic Floor’s Role in Exercise

Your pelvic floor is a group of muscles that sits at the bottom of your core.

These muscles help:

Support your organs
Manage pressure inside your abdomen
Maintain continence
Stabilize your body during movement
Work alongside your abdominal muscles and diaphragm

When these muscles aren’t functioning well, exercise can become difficult.

You may experience:

Urine leakage during workouts
Pelvic heaviness or pressure
Core weakness
Difficulty progressing exercises
Back pain
Hip pain
Reduced endurance

According to the American Physical Therapy Association Pelvic Health Section, pelvic floor dysfunction can significantly impact physical activity and quality of life.

The Hidden “Leftover Issues” From Pregnancy

In Polly’s words, many women may be dealing with “leftover issues from pregnancy.”

These issues aren’t always obvious.

Sometimes the pelvic floor muscles aren’t activating when they’re supposed to.

Other times the muscles may be overworking, underworking, or struggling to coordinate with the rest of the core.

This can create a situation where every workout feels harder than it should.

You may constantly feel like you’re starting over.

Or you may plateau despite your best efforts.

Root-cause healing matters.

Rather than simply modifying workouts forever, it’s important to understand why your body is struggling in the first place.

The Connection Between Your Core and Pelvic Floor

Many women focus entirely on abdominal exercises after having a baby.

But your core is more than your abs.

Your core includes:

Diaphragm
Deep abdominal muscles
Pelvic floor
Back muscles