If you’ve ever been told to “engage your core,” pull your belly button in, or tighten your abs throughout the day, you’re not alone. It’s one of the most common cues given in fitness, postpartum recovery, and even rehab settings.
The problem is that for many people, especially those dealing with pelvic floor symptoms, this strategy can actually make things worse. Not because your core is weak, but because it’s not coordinating well.
What Most People Think Core Engagement Means
Most people interpret “engage your core” as pulling the stomach in, tightening the abs, and holding that tension while they move. It often feels supportive and even strong.
But constant bracing changes how your body manages pressure, and your pelvic floor is often the one that pays for it.
What the Core Actually Is (and Why It Matters)
Your core is not just your abs. It’s a pressure system made up of the diaphragm, abdominal wall (including the transverse abdominis), pelvic floor, and deep spinal stabilizers. These structures are designed to work together with your breathing not against it.
When they coordinate well, pressure is distributed efficiently, movement feels supported without strain, and the pelvic floor can respond appropriately. When they don’t, pressure gets trapped or redirected, the abdomen may push outward or become overly rigid, and the pelvic floor can become either overactive or underactive.
The Problem with Constant Bracing
When you constantly pull your stomach in or brace your abs, the diaphragm can’t fully descend, breathing becomes shallow, and pressure gets pushed downward or outward instead of being managed within the system. This often shows up as pelvic pressure, pain with intercourse, difficulty relaxing the pelvic floor, persistent bloating, or even low back and hip tension.
Doing more core is not the same as doing better core.
Why the Transverse Abdominis (TA) Gets Blamed—and Misused
The transverse abdominis is often labeled as the muscle you should be activating all the time. But it is not meant to be held in a constant contraction.
It’s designed to respond automatically to breathing and movement.
When you try to manually force it on, you often over-recruit superficial muscles, create unnecessary tension, and interfere with natural pressure regulation. In other words, you override the system instead of training it.
What Proper Core Function Actually Looks Like
Good core function is not rigid, it’s responsive.
With each breath, the diaphragm descends, the rib cage expands in all directions (front, sides, and back), the abdominal wall lengthens under control, and the pelvic floor responds with subtle movement. This balance of support and adaptability allows you to move without pain, manage load without strain, maintain continence, and avoid unnecessary pressure in the abdomen and pelvis.
Where This Shows Up in Real Life
We see this pattern frequently in patients with pelvic pain, dyspareunia, pelvic pressure or prolapse symptoms, postpartum recovery challenges, persistent bloating, and hip or low back dysfunction.
It also shows up in individuals dealing with diastasis recti, where the issue is often less about a “gap” and more about how the abdominal wall is functioning and managing pressure.
or a deeper look at diastasis recti and what actually helps, read more here.
And for some, this same pattern contributes to persistent bloating or abdominal distension, even when digestion isn’t the primary issue.
We break this down further in our guide to GLP-1 medications and bloating here.
It’s not that these patients need to strengthen their core—it’s that their system isn’t coordinating well.
What to Do Instead
This is not about turning your core off. It’s about teaching it how to work better.
Start by noticing whether you are holding tension in your abdomen throughout the day. If you are, let it go. Support should come from coordination, not constant gripping.
Next, reconnect breathing and core function. Focus on rib cage expansion—especially lateral and posterior—and allow the abdomen to move naturally with your breath without forcefully pushing it out or pulling it in.
If you need a starting point, read our guide on diaphragmatic breathing and core coordination.
Using supported positions such as 90/90 can also help reduce compensation and allow your system to relearn coordination more effectively.
Finally, let the transverse abdominis respond instead of trying to lead with it. As breathing and movement improve, it will engage naturally.
Where This Is Going Next
Core coordination doesn’t stop with breathing and the abdominal wall. It is also heavily influenced by rib cage mechanics and how muscles like the serratus anterior help control pressure and positioning.
In the next article, we break down how rib positioning and serratus function impact posture, breathing, and pelvic floor symptoms.
When to Seek Help
If you’ve been consistently engaging your core and are still dealing with pelvic pressure, pain, bloating, postpartum symptoms, or ongoing hip and low back issues, it may be time to look at how your system is functioning as a whole.
If you’ve already tried addressing this from a single angle—whether that’s core strengthening, stretching, or focusing only on digestion—and haven’t seen lasting change, it may be because this isn’t a one-system problem.
👉 We break down why a multidisciplinary approach is often needed for persistent bloating and abdominal distension here.
At Femina, pelvic health physical therapy takes a whole-body approach…
In our Atlanta location, we work to retrain how the diaphragm, abdominal wall, and pelvic floor work together. We treat with patients across Atlanta, including Buckhead, Brookhaven, and surrounding areas, who are dealing with pelvic floor dysfunction, bloating, and core coordination issues.
Learn more about pelvic health physical therapy in Atlanta
The Takeaway
Core strength is not the problem.
Core coordination is.
If your strategy has been to tighten, pull in, and brace more, you may be working against the system you’re trying to improve.
FAQ
Should I be engaging my core all the time?
No. Your core is designed to respond dynamically to breathing and movement. Constant bracing can interfere with pressure regulation and pelvic floor function.
Is the transverse abdominis supposed to be activated all day?
No. The TA should engage automatically as part of a coordinated system, not through constant conscious contraction.
Can core bracing cause pelvic floor problems?
Yes. Excessive bracing can increase pressure and disrupt coordination, contributing to symptoms like pelvic pain, pressure, and dysfunction.
Why do I feel more bloated when I try to engage my core?
If you’re bracing incorrectly, pressure may be pushed outward into the abdomen instead of being distributed through the system.
For more on how breathing impacts bloating, read our guide here
Can pelvic floor physical therapy help with this?
Yes. Pelvic health physical therapy focuses on restoring coordination between breathing, the abdominal wall, and the pelvic floor to improve function and reduce symptoms.
References
- Hodges PW, Gandevia SC. Activation of the human diaphragm during a repetitive postural task. J Physiol.
- Hodges PW, Richardson CA. Inefficient muscular stabilization of the lumbar spine associated with low back pain. Spine.
- Kolar P, et al. Postural function of the diaphragm in persons with and without chronic low back pain. J Orthop Sports Phys Ther.
- Smith MD, Russell A, Hodges PW. Disorders of breathing and the pelvic floor. Neurourol Urodyn.
- Sapsford RR, Hodges PW. Contraction of the pelvic floor muscles during abdominal maneuvers. Arch Phys Med Rehabil.
- Bordoni B, Zanier E. Anatomic connections of the diaphragm: influence on the body system. J Multidiscip Healthc.