So You Want to Strengthen Your Pelvic Floor & Core
In this blog post, we’re unpacking the key takeaways from our latest Black Iron Radio episode all about strengthening your pelvic floor and core—what these muscles actually do, why they matter (way beyond just postpartum recovery), and how to train them effectively. Coaches Christin and Chloe are joined by our pelvic floor DPT Whitney Doiron to talk about everything from common dysfunctions like leaking during workouts to building strength from the inside out with diaphragmatic breathing, proper progression, and smart movement patterns. Whether you’re pregnant, postpartum, or just trying to move and lift with more control, this episode is packed with helpful insights you can start applying right away.
BLACK IRON RADIO EP. 234: SO YOU WANT TO STRENGTHEN YOUR PELVIC FLOOR & CORE
Leaking when you run or lift? Feeling disconnected from your core after pregnancy? In this episode, Dr. Whitney (Black Iron’s pelvic floor physical therapist) sits down with coaches Christin and Chloe to talk all things pelvic floor and core strength.
They break down what these muscles actually do, why symptoms like peeing during workouts are common (but not normal), and how to reconnect with your body through breathwork, functional movement, and smart progressions.
Whether you’re postpartum, pregnant, or just tired of skipping jump rope day, this episode is packed with real talk, expert advice, and practical tips you can start using today.
📲 Listen & Subscribe: Apple Podcasts | Spotify
Let’s talk about something that’s often misunderstood, sometimes joked about, and rarely talked about in enough depth: your pelvic floor and core.
This post is for anyone who’s ever dealt with leaking while running, sneezing, or jumping. It’s for the mamas navigating postpartum recovery, but also for the desk workers, athletes, and fitness lovers who want to feel more connected, strong, and stable in their bodies. If you’ve got a pelvic floor (hint: you do), this one’s for you.
Meet the Team
In this conversation, we’re tapping into the expertise of Black Iron’s resident pelvic floor DPT and performance nutrition coach Whitney Doiron, along with coaches (and moms) Christin and Chloe, who both work with pregnancy, postpartum, and lifestyle clients.
Together, they unpack what it really means to train the pelvic floor and core—what works, what doesn’t, and how to rebuild strength in a sustainable, smart, and empowering way.
First, What Is the Pelvic Floor?
Think of your pelvic floor as a supportive hammock of muscles that stretches from your pubic bone to your tailbone. These muscles help us control bodily functions (read: not peeing when you sneeze), stabilize during movement, support organs, contribute to sexual function, and even help generate force for heavy lifting.
Everyone—regardless of gender—has pelvic floor muscles. But pregnancy, birth, extended periods of sitting, and high-impact sports can all put stress on this area, leading to dysfunction if not addressed.
And What About the Core
Spoiler: your core is way more than just your six-pack.
It includes several layers of abdominal muscles (external and internal obliques, rectus abdominis, and the deep transverse abdominis), plus the diaphragm, pelvic floor, spinal stabilizers, and even the glutes. These muscles work together to create stability and power for daily movement, lifting, and running.
The Common Narrative: Peeing Is “Normal” After Kids (But It’s Not)
Christin and Chloe both came to pelvic floor awareness through coaching and motherhood. Christin, a CrossFit coach, first heard women joking about peeing during double-unders, assuming it was just part of the postpartum package. Chloe trained women who often experienced the same thing during jumping or running—and they all seemed to think it was normal.
But here’s the deal: It’s common, but it’s not normal. And more importantly, it’s treatable.
Connecting to Your Core and Floor: It Takes Time
Both Christin and Chloe opened up about how long it took them to truly feel connected to their pelvic floor and core postpartum. And it wasn’t overnight. For Christin, even two years out, it’s still something she consciously works on before workouts. Chloe, after a C-section, spent weeks consistently practicing diaphragmatic breathing and pelvic floor exercises before things finally clicked.
That’s your reminder that progress here isn’t linear. It’s a practice—like anything else.
Favorite Cues: Let’s Talk About Blueberries
Sometimes, the best cues are the weirdest ones. Both Christin and Chloe swear by the “blueberry” visualization:
“Pretend your vagina is picking up a blueberry, closing the elevator doors, and gently lifting it up.”
To relax? Picture the blueberry gently dropping down to the basement floor. This kind of imagery might sound funny, but it helps build the brain-body connection that’s crucial for success with pelvic floor training.
The Most Common Mistakes We See
Assuming Peeing Is Just Your New Normal – It doesn’t have to be.
Jumping Ahead Too Quickly – People want to skip from level 1 to level 7. But building strength is about progression, not shortcuts.
Overusing Valsalva (Breath Holding) in Lifts – Learning to stabilize without bearing down can save your pelvic floor.
Ignoring the Breath – Your diaphragm is the unsung hero of core strength.
Our Favorite Core + Floor Movements
Let’s be honest—crunches aren’t cutting it. Instead, we love:
Rotational & Anti-Rotational Work: Think wood chops, bird dogs, single-arm carries, and plank pull-throughs.
Deep Core Engagement Drills: Dead bug variations, diaphragmatic breathing, and anything that challenges balance and control.
Slower, Intentional Reps: Rebuilding after birth isn’t about intensity—it’s about intention.
These movements mimic real life: walking, carrying a baby, picking up groceries, or lifting in the gym.
How to Fit This Into Your Day
Whether you’re a busy parent or just managing a full schedule, there are ways to make pelvic floor and core training doable:
Practice Diaphragmatic Breathing Daily – In bed, during walks, or while feeding the baby.
Layer Core Work Into Warm-Ups – Spend 5–10 minutes before class or a workout focusing on breath and activation.
Use Bite-Sized Supersets – You don’t need 60 minutes. You need consistency.
Need Support?
At Black Iron, we offer a Pelvic Floor + Core Add-On inside Black Iron Training. Written by Whitney Doiron, this program includes both pregnancy and postpartum pathways, with daily training that evolves as you do. Whether you’re newly pregnant, weeks postpartum, or years down the road, the programming supports breath, control, and strength for the long haul.
Final Takeaway
Diaphragmatic breathing is the foundation. Start there, then layer in movement. And remember—whether you’re six weeks or six years postpartum, it’s never too late to reconnect and rebuild.
If you’re ready to support your core from the inside out, check out our pelvic floor training path at Black Iron Training.
Questions? Drop them in the comments or reach out to your Black Iron coach. We’re here for you.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify