Many women are not aware that the pelvic floor plays a key role in stabilization, posture, and overall bone health, whether you lift weights, practice balance exercises, or simply want to move confidently. In this episode, I’m joined by Isa Herrera, a licensed physical therapist and pelvic floor expert, to discuss why your pelvic floor is essential for strong bones.
We explore common mistakes women make, such as ignoring the connection between the core, fascia, and the pelvic floor. Isa walks us through exercises like the transverse hold, baby Kegels, and reverse Kegels, demonstrating how to safely strengthen the pelvic floor and integrate it into your strength training program.
By combining proper pelvic floor activation with targeted strength and stabilization exercises, you can reduce incontinence, improve posture, prevent injury, and enhance bone health. This conversation provides simple strategies you can start using today to strengthen your pelvic floor and support your bones for the long term.
“When women take ownership of their pelvic and bone health, their whole lives change. And all of a sudden, they’re happier, they’re more confident, and they’re doing the things they love.“
~ Isa Herrera, MSPT, CSCS
In this episode:
[03:17] – Why the pelvic floor is critical for bone health
[05:08] – Exercises to avoid: traditional crunches, heavy lifting, ballistic moves
[08:16] – Testing and correcting diastasis recti
[11:36] – The transverse hold: foundation exercise for the pelvic floor
[15:05] – Common pelvic floor issues and their impact on exercise and bones
[21:41] – Kegel exercises: technique and visualization
[26:49] – Full-body Kegel and pelvic brace: combining breath, fascia, and core
[33:31] – Adjusting exercises for symptoms: leaking, prolapse, pain
Resources mentioned
On-demand pelvic floor masterclass
Margie’s More Natural Approaches to Exercise and Bone Health Summit (free to watch for 8 days)