Many women notice changes in their lower abdomen over time—a soft “pooch” that seems resistant to diet and exercise, frequent bloating that comes and goes, or bladder leaks that appear when laughing, sneezing, or rushing to the bathroom.
At first glance, these issues may feel unrelated. One seems cosmetic. Another digestive. Another urological. But in reality, they’re often deeply connected, and the common link is the pelvic floor and core muscle system.
Struggling with a persistent lower belly pooch can be frustrating, especially if diet and exercise aren’t making a difference. What many people don’t realize is that pelvic floor dysfunction can contribute to this issue, leading to a bloated appearance and weight gain around the abdomen. In fact, 42% of adult women struggle with pelvic floor dysfunction. If you’re wondering how to get rid of your lower belly pooch, addressing your pelvic floor health may be the key.
Understanding how your pelvic floor, abdominal muscles, digestion, and bladder interact can help explain why these symptoms show up together—and what you can do about them.
A lower belly pooch refers to fullness or protrusion in the area just below the navel. For many women, this area changes with:
Importantly, a lower belly pooch is not simply excess fat. In many cases, it’s related to muscle coordination and pressure management, not weight.
Your abdominal wall and pelvic floor work together as part of a pressure system. When one part weakens or becomes imbalanced, pressure shifts—and the lower abdomen often becomes the visible place where that pressure shows up.
The pelvic floor is a group of muscles at the base of your pelvis that support your bladder, bowel, and uterus. These muscles play a critical role in:
When the pelvic floor is weak or not activating properly, the abdominal muscles often compensate inefficiently. This can lead to:
Over time, that pressure can contribute not only to abdominal changes but also to bladder leaks.
Bloating is extremely common, especially during hormonal shifts, digestive changes, or stress. When your abdomen becomes distended:
For women with pelvic floor weakness, bloating can directly worsen bladder symptoms. The bladder simply has less support when pressure from above increases.
This is why many women notice that leaks are worse on bloated days, even if they haven’t consumed more fluids.
Yes—very often.
When bloating increases abdominal pressure, it pushes downward on the pelvic floor. If the pelvic floor muscles aren’t strong or coordinated enough to counteract that pressure, urine leakage can occur.
Common scenarios include:
This doesn’t mean bloating causes incontinence—but it can expose underlying pelvic floor weakness.
Many women try to “fix” a lower belly pooch with crunches, planks, or intense abdominal workouts. Unfortunately, these exercises can sometimes make things worse.
When the pelvic floor isn’t properly engaged:
Effective core support requires coordination, not just strength. The pelvic floor must activate alongside the deep abdominal muscles to properly manage pressure.
Addressing the pelvic floor can help with:
That’s where pelvic floor training comes in. For women who struggle with traditional Kegels—or aren’t sure they’re doing them correctly—external neuromuscular stimulation can help activate the muscles consistently and comfortably.
Elitone is designed to stimulate the pelvic floor externally, helping retrain muscles that support both bladder control and core stability—without vaginal probes or complicated routines.
The pelvic floor responds best to regular, low-effort activation. Just like any muscle group, consistency matters more than intensity.
Over time, supporting these muscles can:
While no single solution can eliminate bloating or change body shape overnight, addressing the pelvic floor creates a stronger foundation—one that supports both comfort and confidence.
A lower belly pooch is often caused by changes in muscle coordination rather than weight gain alone. Pregnancy, childbirth, hormonal changes, aging, and pelvic floor dysfunction can all affect how the deep core and pelvic floor work together. When these muscles don’t activate properly, internal pressure can push outward—often showing up as fullness in the lower abdomen.
Pelvic floor weakness doesn’t directly cause bloating, but it can make bloating more noticeable and uncomfortable. When the pelvic floor isn’t providing enough support, abdominal pressure from digestion or gas has less resistance, which can exaggerate the feeling of bloating and contribute to pressure-related symptoms.
Bloating increases pressure inside the abdomen. That pressure pushes downward onto the bladder and pelvic floor. If the pelvic floor muscles are weak or not coordinating properly, they may not be able to counteract that pressure—making leaks more likely during activities like coughing, laughing, or standing up.
No. While pregnancy is a common contributor, many women who have never been pregnant also experience a lower belly pooch. Hormonal shifts (such as perimenopause or menopause), chronic constipation, poor pressure management, and pelvic floor dysfunction can all play a role.
Yes. Strengthening and retraining the pelvic floor muscles can significantly improve bladder control. A stronger, more responsive pelvic floor is better able to support the bladder during daily activities and manage pressure from movement, exercise, and digestion.
Not always. Traditional core exercises like crunches or planks can actually increase downward pressure if the pelvic floor isn’t engaging correctly. For many women, improving pelvic floor activation and coordination is a necessary first step before core exercises become effective—or safe.
Every woman is different, but many begin noticing improvements in bladder control and muscle awareness within a few weeks of consistent pelvic floor training. Like any muscle group, progress depends on regular use and proper activation rather than intensity alone.
Yes. The pelvic floor is part of your core support system. When it’s not functioning well, other muscles compensate, which can affect posture, balance, and overall stability. Supporting pelvic floor function can improve how the entire core works together.
Absolutely. Hormones, digestion, hydration, stress, and activity levels all influence pelvic floor symptoms. Many women notice more bloating or leaks on certain days, which often reflects changes in internal pressure rather than permanent setbacks.
Pelvic floor physical therapy can be very helpful, especially for personalized assessment and guidance. However, access, cost, and scheduling can be barriers. At-home pelvic floor training options are often used to complement—or bridge gaps in—professional care.
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