Core & Pelvic Health
The Secret Strength of Females
When you think of a strong athlete, you probably imagine toned arms, fast legs, or someone who can jump sky-high. But there’s one area that plays a huge role in how strong and powerful you are—and it’s not always talked about: your core and pelvic floor.
These parts of your body help you move, balance, and stay injury-free, but many girls and women don’t even know they matter. Let’s change that!
1. What is the Core (and Why It’s Way More Than Abs)
Your core is the group of muscles in the middle of your body—including your abs, back, diaphragm (a breathing muscle), glutes (butt muscles), and pelvic floor (more on that soon!).
They work together to:
Help you move powerfully (like when you jump or sprint)
Keep your posture strong
Protect your back and joints
Without good core strength, you’re more likely to deal with:
Back or hip pain
Knee injuries
Poor balance or movement
For girls, having a strong, stable core is extra important because our bodies are shaped differently and go through more hormonal changes.
What Is the Pelvic Floor, and Why Does It Matter?
The pelvic floor is a group of muscles at the bottom of your pelvis (between your hips). It supports your bladder, uterus, and other organs. It’s also part of your core system.
It helps you:
Stay steady and supported when you move
Breathe properly
Absorb impact when you run, jump, or play sports
Female-Specific Things to Know:
Girls have wider hips, which changes how pressure moves through the body
Hormones (like estrogen) can make your ligaments stretchier
Sports like gymnastics, soccer, or running can stress the pelvic floor
Some girls experience leaking pee when laughing, coughing, running, or jumping—and it’s common, but not “just normal”
touch base with your doctor if you are experiencing this!
How do Your Core and Pelvic Floor muscles Work Together?
Your deep core and pelvic floor are like teammates. When they work together, your body feels strong and moves smoothly. When one is weak or out of sync, it can lead to:
Back pain
Poor form
Leaking during workouts
Feeling off-balance or “wobbly”
Common in:
Running
Gymnastics
Dance
Track & field
5 Tips to Build a Stronger Core + Pelvic Floor:
Breathe the Right Way
-Practice belly breathing (not just chest breathing) and exhale when doing hard parts of a movement.Breathe in through your nose long filling your belly with air, and slowly breathe out through your mouth!
Work the Deep Core (Not Just Crunches!)
-Try moves like:
Bird-dogs
Dead bugs
Pallof Presses
CHECK OUT OUR YOUTUBE TO SEE SOME OF THESE!
Know Your Pelvic Floor
- Some people need to tighten these muscles (like doing a Kegel), but others actually need to relax them more. A pelvic floor physical therapist can help figure out what you need. It is best to not assume you need one or the other, but to reach out for help to figure out what you might need!
Pay attention to Signs
-Things like:
Leaking pee when jumping or laughing
Heaviness in your lower belly
Ongoing hip or lower back pain are not just part of being a girl.
They're signals to check in with your body
Progress to Power
-Once your core is solid, start adding strength moves like squats and lunges—while keeping good form and breathing properly. Focus on breathing OUT on the hard parts of the exercises and breathing in on the “easier” part.
Don't Be Embarrassed—Be Empowered
A lot of girls feel awkward talking about things like leakage or pelvic pain. But these are real parts of being an athlete—and the strongest thing you can do is speak up.
Coaches, parents, and trainers should support you and help you get the info or help you need—without shame or judgment.
Final Words: Strength Starts From the Inside
Being a strong female athlete isn’t just about how fast you are or how much you lift. It’s also about knowing your body, protecting your health, and building strength from the inside out.
Your core and pelvic health are just as important as any workout or drill. When you take care of them, you’ll perform better, feel better, and play longer—with more confidence than ever. 💪
