For the past three years, I’ve been running Core Rehab Classes, helping men and women reconnect with their core, improve pelvic floor health, and build strength and resilience from the inside out. It’s hard to believe it’s been three years already!

Why Core & Pelvic Health Matters (For Everyone)

Most people think core rehab is just for postpartum women — but core and pelvic floor dysfunction can affect everyone, including men, athletes, and anyone with back or hip pain.

One issue I often see in the clinic is diastasis recti in men.
Diastasis recti happens when there’s too much intra-abdominal pressure, stretching and thinning the connective tissue (linea alba) down the middle of the abdomen.

Common symptoms of diastasis recti and core dysfunction:

• Lower back pain

• SI joint or hip pain

• Poor posture and difficulty lifting objects

• Digestive issues, bloating & constipation

• Abdominal discomfort

• Pelvic pain

• Urinary incontinence

For men, strong core function is critical for spinal stability and everyday strength.
For women, it’s often more obvious — pregnancy, C-sections, laparoscopic surgeries (like appendectomy or gallbladder removal), pelvic injuries, and pelvic organ prolapse all contribute to core and pelvic floor trauma.

Understanding the True Core (Beyond Six-Pack Abs)

Your core is not just your rectus abdominis (six-pack muscles). It’s a dynamic system that supports your spine, posture, and daily movement:

Diaphragm — The main breathing muscle, stabilizing the trunk and regulating pressure
Pelvic Floor — Supports pelvic organs and helps with bladder and bowel control
Deep Abdominals — Transversus abdominis (TVA) and obliques, providing spinal support
Glutes & Adductors — Key for pelvic stability and hip function

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The Breathing Connection

Your breathing patterns shape how well your core functions.

• Diaphragmatic breathing (optimal):

  • Inhale → diaphragm moves down, belly expands, pelvic floor lengthens

  • Exhale → diaphragm rises, deep core and pelvic floor engage

• Chest breathing (paradoxical breathing):

  • Shallow breaths lift the chest, with no belly or pelvic floor movement

  • Leads to neck tension, headaches, TMJ issues, and poor core pressure control

Proper breathing requires the diaphragm and pelvic floor to stay parallel, moving up and down together.
Postural habits matter too:

• Anterior pelvic tilt → increases lower back curve, stretches abdominals, weakens core

• Posterior pelvic tilt → tucks pelvis under, limits glute activation, strains back

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How to Build a Functional Core

Supporting core health takes intentional strength and stability training:

• Strengthen pelvic stabilizers: glutes, adductors, and hip rotators

• Improve spinal support: spinal erectors and TVA

• Focus on glute activation: for hip extension and power

• Improve adductor strength: for pelvic alignment and control

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Why Core Rehab Is Life-Changing

Whether you’re a man with back pain, a woman recovering postpartum, or just someone who wants to feel stronger and more balanced, core and pelvic floor health matter.

Benefits include:

• Reduced back and pelvic pain

• Improved posture and strength

• Better breathing and reduced tension

• Increased confidence and body awareness

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Ready to Feel Stronger from the Inside Out?

If you’d like to learn more, join one of my Core Rehab Classes or listen to my full podcast episode on core & pelvic health.
Together, we can rebuild your foundation — so you can move, live, and feel your best.

📍 Book a session | Learn more about Core Rehab

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