Taking Control of your Pelvic Floor Health
Your Core & Pelvic Floor Don’t Need “Fixing”, They Need Support!
If you’ve ever been told to “just do your Kegels” or felt unsure whether your core is actually getting stronger, you’re not alone. Core and pelvic floor health is often misunderstood, especially during pregnancy and postpartum, yet it plays a vital role in how we move, breathe, lift and feel in our bodies every single day.
The good news? Supporting your core and pelvic floor doesn’t require complicated routines, intense exercises, or carving out extra time in your already full life. Small, intentional changes, like starting right now, can dramatically improve how your core functions and how supported your body feels.
Below are three simple things you can do today to improve core and pelvic floor health. These foundational habits are the same principles we use with members in every stage of motherhood to rebuild strength safely, manage pressure, and feel more confident in their bodies.
Observe your Body for Tension
Notice what is tight: Do you clench your jaw, squeeze your glutes all day when standing, or hold tension in your tummy? These are all habits that generate tension and contribute to weakness. Working to reduce overall tension in the body can help improve balance and strength to the core and pelvic floor.
Align your Rib Cage over your Pelvis
Check your posture: ribs stacked over pelvis, feet grounded, jaw and shoulders relaxed. This simple alignment improves how your deep core and pelvic floor work together, so that no squeezing or clenching is required. Think “tall, relaxed, and supported.”Connect Breath to Everyday Movements
Use your breath during daily tasks: for instance, be sure to exhale as you lift, push, pull, or transition (like getting out of a chair or picking up a child - the exertion part of the movement where you’re expending the most energy). This builds functional core strength and pelvic floor support without adding more to your to-do list.
Want guidance applying these principles to real life—lifting your baby, returning to exercise, or rebuilding strength postpartum?
👉 Join us for a Live, Online class, explore our On-Demand workouts, or join us for an In-Person Mama + Baby series where every movement is designed with core and pelvic floor health in mind.
Interested in joining us? Our community is a great way to meet other new parents. Fitmama Strong Durham has been operating in-person classes in the Durham Region since 2010 and we’ve been offering Online classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
We offer Prenatal Fitness and Prenatal Yoga classes, on-demand from our virtual studio through a special series. Our 30 minute live, online Express classes include a Prenatal friendly Yoga class.
If you’re new to Fitmama Strong Online, try our 7-Day Free Trial Membership! Please note that our 7-Day Trial Membership does not include access to in-person classes or prenatal fitness programs.
Finally, we offer in-person Stroller Fitness and Babywearing Fitness in the Durham Region and Ottawa locations. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus. Join us Online or at one of our in-person classes!