#326 Pelvic Floor Health: 5 Myths That Could Be Holding You Back

Pelvic Floor Myths Every Woman Needs to Stop Believing

(And What Actually Works Instead)

>>LISTEN HERE<<

00:00 Understanding Pelvic Floor Health

04:30 - Understand what your pelvic floor actually is
08:42 Myth Busting: Incontinence and Pelvic Floor Issues
10:28 The Kegel Controversy
15:02 The Importance of Breath in Pelvic Health
21:58 Hip Tightness and Its Connection to the Pelvic Floor
25:25 Learning a New Language: Pelvic Floor Awareness

What if I told you that one in three women experience incontinence at some point in their lives?

If you’ve been following my work for a while, that probably doesn’t shock you. But honestly? I think the number is even higher—we just don’t talk about it.

Leaking when you sneeze, cough, jump, or run is often brushed off as “normal.”
“You’ve had babies.”
“It’s just part of being a woman.”
“Just cross your legs—or stop jumping.”

And while those comments are common, they completely miss the point.

Your body is trying to communicate with you. And the good news? Incontinence is not something you just have to live with.

After teaching thousands of women—in person, online, and inside my Core Rehab programs—I can confidently say this:
👉 Pelvic floor issues are common, but they are not inevitable.
👉 And they are absolutely something you can improve.

Let’s bust some of the biggest myths I hear all the time.

First: What Is the Pelvic Floor, Really?

Before we dive into the myths, we need to get clear on what we’re actually talking about.

Your pelvic floor is not small.
It is not a tiny, quarter-sized muscle.

Your pelvic floor is a broad, diamond-shaped group of muscles and fascia that runs:

• From your pubic bone (front)

• To your tailbone (back)

• And between your sit bones (side to side)

  >>>WATCH THE VIDEO HERE<<<

Many women are shocked the first time they realize just how big their pelvic floor really is.

This matters—because how you visualize your body directly affects how you move, breathe, and activate it.

And speaking of activation… let’s clear up some confusion.

Myth #1: Incontinence Is “Just Part of Being a Woman”

Nope. I don’t believe this for a second.

Yes—women experience pelvic floor challenges more often than men due to anatomy, pregnancy, and childbirth. But that does not mean leaking is inevitable or untreatable.

In fact, leaking is often the first sign your body is asking for change:

• A change in how you breathe

• A change in how you move

• A change in how your core and pelvic floor are working together

The sooner you listen, the better your long-term outcomes can be.

And yes—even if you’ve been dealing with symptoms for years, it is never too late to improve pelvic floor function.

Myth #2: “Just Do Your Kegels”

This one might surprise you.

I don’t teach Kegels anymore - haven't for many, many years...

Why? Because most women I work with are already too restricted through their pelvis and pelvic floor. Adding more squeezing on top of tension rarely creates lasting change.

Here’s what I see all the time:

• Women clenching their glutes instead of activating their pelvic floor

• Over-gripping with zero awareness of release

• Thinking “tight = strong” (it doesn’t)

Your pelvic floor doesn’t need to work harder—it needs to work smarter.

Instead of squeezing, think:

• Breath first

• Gentle activation

• A balance of release and gentle activation or "zipping up" 

This is how real strength is built.

Myth #3: Breathing Doesn’t Matter That Much

Breathing matters everything.

Your diaphragm and pelvic floor work together as a pressure system. When your breath is shallow, restricted, or held, your pelvic floor cannot function optimally—no matter how many exercises you do.

One of my favorite places to start:

• Lie on your stomach

• Breathe in through your nose

• Visualize your breath expanding into the back of your ribs and low back

• Exhale gently and fully

This alone can:

• Improve pelvic floor function

• Reduce low back and SI joint pain

• Improve core activation

Breath is the foundation. Without it, nothing else sticks.

Myth #4: Hip Tightness Has Nothing to Do With the Pelvic Floor

Your hips, pelvic floor, low back, and breath are deeply interconnected.

There are muscles inside the hip joint that directly blend into the pelvic floor. When one area is restricted or weak, others compensate.

This is why:

• Stretching alone often doesn’t fix hip or back pain

• One side of your body always feels tighter than the other

• Strengthening without awareness can make symptoms worse

True change comes from balance:

• Strengthening hamstrings and glutes

• Improving lateral hip stability

• Coordinating everything with breath and pelvic floor function

This is also why I love hamstring work so much—strong hamstrings support pelvic floor health more than most women realize.

Myth #5: You Should Feel It Working Immediately

Pelvic floor work is not about “feeling the burn.”

In fact, the harder you try, the more your body resists.

Think of this work like learning a new language for your body.
It takes repetition, patience, and curiosity.

Helpful tips:

• Close your eyes to reduce mental overload

• Visualize what you want to happen—even if you don’t feel it yet

• Try doing everything 50% lighter (or even 10%)

Less force often leads to more connection.

And yes—sometimes it takes hearing the same cue for the 6th or 10th time before it finally clicks. That’s not failure. That’s how the nervous system learns.

Where to Go From Here

You do not need to fix everything at once.

Ask yourself:
What’s one thing I can start with today?

• Breathing better

• Being gentler

• Bringing awareness to how you move

• Letting go of old habits

Here are some additional resources:

• Imprinted vs. Neutral Spine: What Your Core & Pelvic Floor Really Need

• Hip Dance Exercise

• Core Rehab Program

• Knocked-Up Fitness Prenatal Program

• Core Athletica Movement Specialist & Prenatal Instructor Courses

This is foundational work—and it’s exactly why I created Core Rehab, where I guide you step by step through breath, pelvic floor function, and deep core integration.

And if you’re an instructor, trainer, or simply passionate about helping others, my Core Athletica Movement Specialist Level 1 training is available online—with Level 2 coming soon.

This work changes lives. I see it every single day.

Be patient. Be curious. And most importantly—be kind to your body.