Do You Have a Weak Core or a Weak Pelvic Floor? Understanding the Difference

When someone says “you need to strengthen your core,” what do you think of?

Crunches? Planks? Maybe some sit-ups for good measure?

It’s a common response — but what if your “core issue” isn’t just about abs? What if the real culprit is your pelvic floor?

What if crunches and planks are not good exercises for your body at this point in time and only make the problem worse?

If you’ve been struggling with poor balance, back pain, leaks when you sneeze or lift weights, or feel like your body just doesn’t feel stable anymore… it’s time to take a closer look at the relationship between core strength and pelvic floor function.

Let’s break it down — in plain language so that it makes sense to YOU.

What Is Your Core, Really?

Most people think the core is just your abs, but in reality, it’s much more than that.

Your core includes:

Together, these muscles form a supportive cylinder that stabilizes your spine, helps regulate pressure during movement (like lifting, pushing, or even breathing), and allows your body to move efficiently and safely.

So… What’s the Pelvic Floor Got to Do With It?

The pelvic floor is a group of muscles and connective tissues at the bottom of the pelvis. Think of it like a sling or hammock that supports your bladder, bowel, and reproductive organs. It’s constantly working — helping you control urination, stabilize your spine, and coordinate movement with your other core muscles.

When the pelvic floor is too weak or too tight, it can’t do its job properly.

And here’s the tricky part: even if your abs are strong, if your pelvic floor isn’t functioning correctly, you might still struggle with symptoms like:

The Core + Pelvic Floor Connection: Why Balance Matters

Your core and pelvic floor are meant to work together. Picture a team lifting a heavy object — if one person isn’t pulling their weight, the rest of the team ends up overcompensating.

That’s exactly what happens in your body.

When we see clients for pelvic floor therapy, one of the first things we assess is how well the muscles are working together. Sometimes, the pelvic floor is too tight — bracing constantly during workouts or daily life — and that tightness actually makes the muscle weaker. Other times, the abdominal muscles are overworking to make up for pelvic floor dysfunction.

The result? An unstable core system that leads to symptoms, compensation, and potential injury.

How Do You Know Which One Needs Attention?

The symptoms of core weakness and pelvic floor dysfunction can overlap, which is why working with a trained physical therapist is so important. But here are a few clues:

You might be dealing with pelvic floor dysfunction if you experience:

You might be dealing with core weakness if you notice:

The truth? You may have both — and that’s okay. The good news is, they can be treated together with the right guidance. We take the perspective of zooming in to the pelvic floor and zooming out to the hips, core muscles, breathing patterns and more. That shows us the full picture of what’s happening around your pelvis and spine, so that we can give you the best program for short-term healing and long-term progress. 

So… What Can You Do About It?

The first step is to stop guessing.

At Breakaway Physical Therapy, we take the guesswork out of your recovery by evaluating your entire core system — not just your abs, not just your pelvic floor — but how everything functions together.

We help you determine which muscles need to be strengthened, which ones may be overactive or tight, and how to retrain them to work together as a coordinated system.

This process is crucial for anyone recovering from injury, surgery, childbirth, or chronic dysfunction — anytime the abdominal wall, spine and pelvic floor have been weakened or disrupted. Standard “core workouts” often fall short and can even backfire if your pelvic floor isn’t functioning properly. You need an individualized program that starts at your baseline and progresses to hit the goals you are striving for. 

That’s why we focus on personalized strategies, including targeted core and pelvic floor training, breathing techniques, and postpartum recovery exercises that restore stability from the inside out.

Your Body Deserves Balance — and You Deserve Answers

If you’re dealing with nagging symptoms, unexplained discomfort, or feel like your body just isn’t functioning like it used to, don’t assume more crunches or Kegels are the answer.

Let’s figure out what’s really going on — together. Your body and your health deserves this much. 

Looking for expert guidance on pelvic floor therapy or physical therapy for core stability near Crofton?

We’re here to help! Reach out today to schedule a personalized evaluation — and get back to feeling strong, supported, and confident in your body again. You can start with a FREE consultation to share your story with one of our experts and make sure that we can help you reach your best goals.