What Is the Pelvic Floor? A Simple Explanation

The pelvic floor is one of those things people hear about…but rarely understand.

And usually, we don’t start asking questions about it until something feels off or because of a huge change in life such as during pregnancy, postpartum, surgery of some sort or when movement just doesn’t feel the same anymore.

So let’s simplify it.

What Exactly Is the Pelvic Floor?

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

Think of it like a supportive hammock or sling.

It runs from:

• the pubic bone (front)
• to the tailbone (back)
• and sits between your hips

Its main job is to support your organs and work with your core and breath to help you move, stabilize, and function every day. An imbalance or unconnected pelvic floor can lead to symptoms such as low back pain, leaking farting when squat, feelings of pressure, pain during sex and so much more!

A Simple Visual (Because Science is Hard!)

Here’s an easy way to picture it:

      Diaphragm (breathing muscle) 
      ───────────────────────────
           Core / Abdominals
      ───────────────────────────
           Pelvic Floor 
      ───────────────────────────

Think of your core like a side can!

• The diaphragm is the top
• Your abs and back are the sides
• The pelvic floor is the bottom

When all things work together in unison your soda can will stand tall on the table and not fall over or be crumples up from pressure, but if one of these areas stop working well or the communication between one and the other two are interrupted?
Well, the soda can is going to tip over or crunch up!

If you want to learn more about this analogy check out this article HERE

What Does the Pelvic Floor Actually Do?

Your pelvic floor helps with:

• Core stability
• Balance
• Breathing
• Posture
• Bladder and bowel control
• Supporting movement (lifting, standing, walking)

It’s not just about “squeezing” or “strengthening.” It’s about coordination and connection.

This year I got pregnate and prior to this I actually thought that I had a strong core and that I knew what I was doing. I laugh at that now, because I was doing everything wrong. I was leaking during deadlifts, felt pressure during squatting, and often felt like my upper abs were so big but my lower abs were never engaging.

Then during pregnancy, when I first started trying to “engage my core,” something surprised me.

I felt nothing. No connection. No engagement. No awareness. I knew that my body was changing a bit but had no idea that it was shifting so much!

So what did I do? I decided to educate myself and learn how to properly engage my pelvic floor to make sure that moving forward I was strong for delivery and postpartum.

So here is what I learned!

Breathing Changes Everything

Once I slowed down and brought breath into the picture, things started to shift.

Instead of bracing or squeezing, I focused on:

• breathing deeply
• moving slowly
• being patient with my body
• letting my breath lead the movement

As I inhaled, I allowed my ribcage and belly to expand.
As I exhaled, I gently worked to lift my pelvic floor and feel my lower abs tighten. Remember that this should not be done forcefully, but naturally.

That’s when I finally felt it. That reconnection. That awareness. That sense of support from the inside out.

Why Breath Matters So Much

Your pelvic floor doesn’t work alone it works with your breath.

• Inhale → diaphragm moves down → pelvic floor gently lengthens. I know this is weird but you should feel your three holes open up.
• Exhale → diaphragm lifts → pelvic floor gently responds and lifts and your three holes gently close and lift.

When breathing is shallow, rushed, or held, the pelvic floor gets left out of the conversation. Breathing gave me access to my core again without pushing, straining, or forcing.

The Takeaway

The pelvic floor isn’t something you “turn on” overnight. I spent 9 months of working on try to reconnect my pelvic floor to my breath and then when I gave birth? Guess what. I had to relearn how to reconnect my core all over again.

It’s something you relearn, reconnect with, and integrate over time.

Especially during and after pregnancy, that connection takes:

• patience
• awareness
• breath
• intentional movement

And that’s okay.

At Iron Family Fitness, we certainly don’t rush this process.
We teach people how to feel their bodies again not just move them.

Because when you understand your pelvic floor, movement feels safer, stronger, and more confident.