By age 50, roughly half of all women will experience some form of pelvic floor dysfunction.

Pelvic floor issues affect far more women than most people realize — and many suffer in silence, hoping it will resolve on its own. The good news? When you understand how the system works, you can dramatically improve symptoms, performance, and confidence.

If you’re experiencing leaking, pelvic heaviness, pain with intercourse or tampon use, urinary or fecal urgency, or persistent pelvic or vaginal pain, an in-person evaluation with a pelvic floor PT is highly recommended. It’s often more comfortable — physically and emotionally — than you might imagine, and it’s the gold standard for thorough assessment and lasting results.

With that in mind, here’s what you need to know to start addressing your pelvic floor in a way that actually works.

Pelvic floor dysfunction shows up as leaking, heaviness, pelvic pressure, prolapse, and even back or hip pain — and most women assume it’s “just aging.”

In reality, these issues are common, but not inevitable. The problem is that most women are never taught how their pelvic floor really works, or what it needs to perform under real-life forces like running, jumping, lifting, and agility.

Key points:

• ~50% of women will experience pelvic floor dysfunction by age 50

• Symptoms usually worsen over time when untreated

• You don’t have to “just live with it” — the right approach changes everything

Kegels are often the first thing women are told to do — and while they can help build awareness and control, they don’t address the way the pelvic floor functions during movement.

A squeeze in a seated position doesn’t prepare the body for force absorption during running, jumping, decelerating, or changing direction. Many women do hundreds of Kegels and feel no improvement — and this is why.

Key points:

• Kegels teach contraction and relaxation — both valuable

• They don’t train the pelvic floor to work during movement

• On their own, Kegels rarely resolve leaks or performance limitations

• Real improvement requires integrating the pelvic floor into the whole core system

Your pelvic floor doesn’t act alone — it works with the diaphragm, deep abdominals, hips, and the back of the pelvis to manage pressure and impact.

If one link in the chain isn’t working well — like stiff pelvic mobility, shallow breathing, or constant bracing — the pelvic floor can’t do its job efficiently.

This often leads to leaking, pain, or fatigue even in women who have “strong” pelvic floors.

Key points:

• The diaphragm, lower abs, and glutes are all part of the same pressure system

• How you breathe affects how your pelvic floor responds

• If the back of the pelvis can’t move, the pelvic floor loses its “trampoline” ability

• Real-world function requires coordination, not just strength

The body needs to be taught how to absorb force, manage pressure, and engage the pelvic floor automatically during movement — not just in isolation.

This means strengthening the lower abs, improving breathing mechanics, teaching the hips and pelvis to move, and integrating everything into real movement patterns.

When the entire system works together, the pelvic floor becomes more resilient, powerful, and reliable.

Key points:

• Lower abdominal strength and awareness support pelvic floor function

• Learning to engage without constant bracing is critical

• Breath coordination with movement is a game-changer

• Movement-based, whole-system training leads to lasting results

These two workouts are part of a 6-part series I’ve developed for my All-Access Pass students.

They focus on pelvic positioning, fine control of the lower abdomen, and proper breathing mechanics. You may feel your lower abs engage immediately and with strength — that’s a great sign! If it takes 10–15 sessions just to feel the muscles activate, that’s completely normal.

Keep going, especially if it feels challenging — we’re opening and strengthening these neural pathways so your body can work more efficiently.

Disclaimer: All exercise carries an inherent risk of injury. By proceeding and using these videos, you acknowledge and accept this risk and agree to indemnify us.

Lower Abs Level 1

Lower Abs Level 2

Most women benefit from an in-person pelvic floor PT evaluation when symptoms, pain, or performance limitations persist, or when they want clarity on prevention and optimal function. A hands-on assessment identifies weaknesses, tension, and movement patterns that online programs alone can’t fully address.

Key indicators to see a pelvic floor PT:

• Leaking with coughing, sneezing, running, or lifting

• Pelvic pressure, heaviness, or “falling out” sensation

• Persistent pelvic, vaginal, hip, or low back pain

• Difficulty relaxing the pelvic floor or overactive muscles

• Postpartum assessment (even without symptoms)

• Pain or difficulty with intercourse or tampon use

• Plateau in progress despite exercises or training

• Desire for baseline assessment and prevention

• Urgent care if sudden loss of bladder/bowel control, unexplained bleeding, or severe pain occurs

Take our quick quiz to identify your ideal course based on your goals, current level, and needs.

When you complete the quiz, you’ll get:

• A personalized recommendation for the course that will help you see results faster

• A 1:1 video call with Liz to review your plan and answer your questions

• Access to a free trial so you can experience the course before committing

Take the quiz now and start building a stronger, more confident, and capable body today!

TAKE THE QUIZ