Pelvic Floor, Breath, Hips and Strength
A topic that has come up this week!! Pelvic floor, breath, hips and strength – some thoughts that might be helpful for anyone lifting, pregnant, postpartum or years down the track.
We’re often told to “do Kegels”, “brace your core”, or “stretch tight hips”. But your pelvic floor doesn’t work in isolation – it’s closely linked with your deep core, diaphragm, inner thighs (adductors) and hip flexors. When those surrounding muscles are always gripping, the pelvic floor is usually stuck “on” too. That can feel tight, but it doesn’t always mean strong, coordinated or responsive.
A helpful way to picture this is a biceps curl. If your elbow is already fully bent, your bicep is shortened and has nowhere useful to go. Trying to curl from there isn’t very effective. A hypertonic (over‑active) pelvic floor is similar – if it’s already living in a clenched, shortened state, asking it to squeeze harder is like trying to curl from an already‑flexed bicep. First, we want the muscle to lengthen and move well, then we teach it to contract and support you from that better starting point.
When we talk about breath here, we’re aiming for 360° expansion. On your inhale, your ribs, belly, sides and back gently expand and the pelvic floor can soften and lengthen. On your exhale, you slowly “zip up” from the pelvic floor through the low belly toward the ribs – rather than pushing out, bearing down, or doing a big superficial brace. That deep zip is subtle, like zipping up a close‑fitting pair of jeans from pubic bone toward your ribcage. If you notice doming or bulging down the midline, heavy downward pressure, breath‑holding, or a big chest‑only breath, that’s a cue to dial the effort back, change the position, or regress the exercise.
Similarly, instead of just yanking on “tight hips” with more stretching, we often get better results by lightening the load, putting the body in a more optimal position, and really learning the mechanics. That might look like: smaller ranges for now, supported positions that make breathing easier, and weights you can control while you breathe 360° and feel that gentle zip‑up – rather than everything relying on gripping and bracing. The aim is not to “baby” you forever; it’s to build a stronger base so you can push heavier later without your pelvic floor or hips having to grip for dear life to keep up.
Unilateral work (split squats, step‑ups, single‑leg hinges/RDLs, staggered stance work, single‑arm carries) is a big part of this. Most of us don’t load both sides evenly – years of carrying kids on one side, feeding on one side, or standing on one hip all add up. Single‑side variations help to reveal those differences and teach each hip and side of the pelvis to share load more evenly. The payoff is less compensatory gripping, better balance through the pelvis, and a stronger platform for squatting, running, lifting and day‑to‑day life.
If a muscle is already living in a clenched, shortened state, asking it to squeeze harder is not always helpful. First we want it to lengthen and move well with the breath, then we teach it to contract and support you from there. That’s why breathing drills, lighter variations, tempo work and unilateral exercises aren’t “less than” the hard stuff – they’re often the bridge that gets someone back to lifting well and feeling strong again.
Popping this here as general education only. If you’re noticing pain, heaviness, leaking, prolapse symptoms, or you’re unsure about your breathing or core strategy with certain lifts, it can be worth checking in for more specific guidance (and getting a pelvic health assessment!).
