Tag Archive for: Strength

Pelvic Floor Health for Women: The Missing Piece in Strength and Fitness

Exercises & Workouts

When women start a fitness journey, they are usually focused on becoming stronger.

They want to lift heavier.

They want more energy.

They want to feel confident in their bodies.

They want to return to activities they love.

But there is one important muscle group that is often missing from the conversation:

The pelvic floor.

And as a pelvic floor physical therapist, this is something I want to change.

Because most women were never taught that their pelvic floor is part of their overall strength, movement, and wellness.

They were never taught how this group of muscles works with the rest of their body.

They were never taught that pelvic floor health is not just about postpartum recovery or fixing symptoms after something goes wrong.

It is about creating a strong foundation for movement.

Your body is not broken.

Your body is designed to move, adapt, and become stronger.

But understanding your body is the first step.

Why Women’s Fitness Needs to Include the Pelvic Floor

For years, when we talked about a “full body workout,” we typically talked about the major muscle groups:

Legs
Arms
Chest
Back
Core

And those muscles absolutely matter.

They help us move.

They help us build strength.

They support our everyday activities.

But I started asking myself a question:

“Where is the pelvic floor?”

Because when we talk about women’s health, especially after pregnancy and childbirth, the pelvic floor deserves a place in the conversation.

The pelvic floor is not an extra.

It is not something to think about only if you experience leaking.

It is a muscle group that contributes to how your body functions every single day.

Pregnancy Changes the Body—And Recovery Should Address the Whole Woman

One of the reasons this topic is so important is because pregnancy and childbirth create incredible changes in a woman’s body.

Your body adapts to support your baby.

Your muscles stretch.

Your tissues change.

Your pelvic organs shift.

Your movement patterns may change.

And after birth, many women are told to simply “get back into exercise.”

But postpartum recovery should not be about rushing back.

It should be about rebuilding.

It should be about understanding what your body needs.

It should be about creating strength that supports your life.

Postpartum fitness is not just about appearance.

It is about:

Feeling confident moving again
Being able to exercise without fear
Supporting your pelvic health
Returning to activities you enjoy

This is why pelvic floor function matters.

The Female Body Deserves a Thoughtful Approach

One of the points I emphasize often is that the female pelvis is different from the male pelvis.

The angles are different.

The structure is different.

And pregnancy, childbirth, hormones, and different stages of life can place unique demands on a woman’s body.

That does not mean women should avoid challenging workouts.

It does not mean women cannot lift weights.

It does not mean women need to be afraid of movement.

It means we need better education.

We need to understand how our bodies work so we can train in a way that supports our goals.

The Pelvic Floor Is About More Than Preventing Leaks

When many women hear “pelvic floor,” they immediately think about one thing:

Leaking.

And while helping women overcome urinary leakage is something I am passionate about, the pelvic floor does so much more.

The pelvic floor helps with:

Stability

Your pelvic floor works with your core and other muscles to help support your pelvis and movement.

This matters when you:

Walk
Run
Lift weights
Exercise
Carry your children

Organ Support

Your pelvic floor helps support your pelvic organs.

This is especially important after pregnancy and childbirth when your body has gone through significant changes.

Sexual Health

The pelvic floor also plays an important role in sexual function and pleasure.

This is another area where women deserve more education and fewer uncomfortable conversations.

Understanding your body creates confidence.

Myth: Pelvic Floor Problems Only Happen to Older Women

One of the biggest misconceptions I hear is:

“Pelvic floor issues only happen after menopause.”

But pelvic floor dysfunction can affect women at many different stages of life.

Women may experience symptoms:

During pregnancy
After childbirth
During fitness training
During high-impact activities
Years after having children

And sometimes women have symptoms but do not realize there are solutions.

They simply assume:

“This is normal.”

But common does not mean something you have to accept.

You deserve answers.

Why Random Exercises Are Not the Answer

Another problem I see is that women often receive generic advice.

They are told:

“Just do Kegels.”

“Just strengthen your core.”

“Just work harder.”

But pelvic floor health is more complex than that.

The pelvic floor works as part of a larger system.

Your breathing.

Your core.

Your movement patterns.

Your strength.

Your lifestyle.

All of these things matter.

APTA Pelvic Health explains that pelvic health physical therapy may include exercises for the pelvic floor, hips, back, abdominals, and core—reinforcing that pelvic health is part of whole-body function.

https://www.aptapelvichealth.org/info/what-to-expect-during-pelvic-health-physical-therapy

This is why I created the No Kegels University® Method.

My goal is not to give women another random exercise to add to their list.

My goal is to help women understand their bodies and create sustainable strength.

How to Start Thinking Differently About Your Workouts

The next time you choose a workout, I want you to start asking different questions.

Instead of only asking:

“Did I work my legs today?”

“Did I work my arms?”

“Did I get my cardio in?”

Also ask:

How is my pelvic floor involved?
Does this workout support my body?
Do I feel strong and confident during movement?
Am I ignoring symptoms because I think they are normal?

These questions can change the way you approach fitness.

Because your health is about more than checking off a workout.

It is about building a body you trust.

Changing the Conversation for Women Today and Future Generations

One of the biggest reasons I talk about the pelvic floor so openly is because I want to change the conversation.

I want women to have access to information they were never given.

I want moms to understand their bodies.

I want daughters and future generations to grow up knowing that pelvic health is part of women’s health.

Education creates empowerment.

Questions create change.

And sometimes one conversation can help another woman realize she is not alone.

Your Next Step

You do not need more confusing advice.

You do not need to ignore symptoms and hope they disappear.

You deserve a plan that helps you understand your body and build lasting strength.

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.

You can also fill out Your Pelvic Floor’s Next Step Form here:

https://www.beyondthevbypauli.com/nextstep

Healing is not about perfection.

It is about understanding, consistency, and progression.

Your pelvic floor matters.

Your strength matters.

And you deserve to feel confident in your body.

November 3, 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

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 Postpartum

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 postpartum

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:

The Bottom Line

If returning to exercise postpartum 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.