If you’ve ever been told to “engage your core” or “switch on your transversus abdominis,” you may have wondered whether this also means you should be contracting your pelvic floor.
It’s a great question—and one that often leads to confusion.
Many people assume the transversus abdominis (TrA) and pelvic floor always work together, while others worry they might be “holding on” too much. The truth lies somewhere in the middle.
In this article, we’ll explore how these muscles work together, whether it’s possible to activate one without the other, the risks of over-engaging your pelvic floor, and a few simple exercises to help restore healthy movement.
What Is the Transversus Abdominis?
The transversus abdominis (TrA) is the deepest layer of your abdominal muscles. Unlike the six-pack muscles (rectus abdominis), its fibres run horizontally around your waist like a natural corset.
Its main roles include:
- Supporting the spine.
- Helping regulate pressure inside the abdomen.
- Working with breathing during movement.
- Contributing to stability during lifting, walking, running and everyday activities.
However, the TrA doesn’t work alone.
Meet Your Deep Core Team
Your deep core is often described as a pressure management system made up of four key muscles:
- Diaphragm (your main breathing muscle)
- Pelvic floor
- Transversus abdominis
- Multifidus (small muscles supporting the spine)
Rather than acting independently, these muscles constantly communicate to maintain spinal support, breathing efficiency and pelvic health.
Do the TrA and Pelvic Floor Always Contract Together?
Usually—but not always.
Research shows there is a natural co-contraction between the TrA and pelvic floor.
When you gently contract your TrA, your pelvic floor will often contract slightly as well. Likewise, a gentle pelvic floor contraction commonly activates the TrA.
This automatic teamwork helps:
- Support your spine.
- Control pressure inside your abdomen.
- Improve continence.
- Prepare your body for movement.
So, Can You Contract the TrA Without the Pelvic Floor?
Yes.
Although these muscles commonly work together, they have separate nerve supplies and can be activated independently with practice.
This is why pelvic floor physiotherapists sometimes teach people to isolate one muscle from the other during rehabilitation.
That said, for most healthy people, a small amount of co-contraction is completely normal—and often desirable.
Why It Feels Like They Always Work Together
If you’ve tried engaging your lower abdominal muscles, you’ve probably noticed your pelvic floor also seems to lift slightly.
That’s because your nervous system has learned an efficient movement pattern.
During everyday activities, your body doesn’t think:
“Contract the TrA first…now the pelvic floor.”
Instead, it automatically recruits multiple muscles together based on the demands of the task.
Think of it like an orchestra rather than a solo performer.
What Happens During Normal Breathing?
Healthy breathing is one of the easiest ways to understand how the deep core works.
As you breathe in:
- Your diaphragm moves downward.
- Your ribs expand.
- Your abdomen gently expands.
- Your pelvic floor lengthens slightly.
As you breathe out:
- Your diaphragm rises.
- Your abdomen naturally narrows.
- The TrA gently activates.
- The pelvic floor recoils upward.
This subtle movement happens thousands of times each day without conscious effort.
Can You Over-Engage Your Pelvic Floor?
Absolutely.
One of the biggest misconceptions is that pelvic floor problems are always caused by weakness.
In reality, many people have a pelvic floor that is too tight, sometimes called an overactive or hypertonic pelvic floor.
Instead of relaxing between contractions, the muscles remain partially switched on throughout the day.
Signs Your Pelvic Floor May Be Overactive
An overactive pelvic floor can contribute to:
- Pelvic pain
- Tailbone pain
- Hip or groin discomfort
- Pain during intercourse
- Constipation
- Difficulty emptying the bladder
- Urinary urgency or frequency
- Lower back pain
- Pain after exercise
- A feeling of pelvic heaviness
Ironically, some people with an overactive pelvic floor also experience urine leakage because muscles that never fully relax cannot generate an effective contraction when needed.
What Causes an Overactive Pelvic Floor?
There isn’t always a single cause, but common contributors include:
- Constantly sucking in your stomach
- Holding your core tight all day
- Repeatedly being told to “brace your core”
- Chronic stress or anxiety
- Heavy lifting with excessive bracing
- Chronic pain
- Habitually clenching your buttocks
- Previous pelvic surgery or injury
Many active people unknowingly spend the day walking around with a mildly contracted core.
Over time, this can also increase resting tension in the pelvic floor.
Why Constant Core Bracing Isn’t Helpful
Years ago, people were often taught to keep their core switched on throughout the day.
We now know this isn’t how a healthy core works.
Your deep core should be:
- Responsive
- Automatic
- Flexible
- Able to both contract and relax
A muscle that never relaxes eventually becomes inefficient.
Just like clenching your fist all day would make your hand sore and weak, constantly gripping your pelvic floor or abdominal muscles can lead to pain, stiffness and poor function.
Simple Exercises to Encourage Healthy Deep Core Function
The goal isn’t to make your core stronger by squeezing harder—it’s to improve coordination between breathing, the TrA and the pelvic floor.
1. 360° Diaphragmatic Breathing
Lie on your back with your knees bent or sit comfortably.
As you inhale:
- Let your ribs expand sideways.
- Allow your belly to gently rise.
- Imagine your pelvic floor softly melting or lengthening.
As you exhale:
- Feel your ribs soften.
- Let your lower abdomen gently narrow.
- Allow a subtle lift through the pelvic floor without forcing it.
Repeat for 2–3 minutes.
2. Pelvic Floor Drop
Many people practise pelvic floor contractions but never learn how to relax.
While breathing in, imagine:
- Your sit bones gently widening.
- Your pelvic floor softening downward.
- Letting go of any gripping or tension.
There should be no pushing or straining—just relaxation.
3. Relaxed Marching
Lie on your back with knees bent.
Take a slow breath in.
As you breathe out, gently lift one foot a few centimetres from the floor.
Focus on:
- Breathing normally.
- Keeping your abdomen relaxed rather than rigid.
- Avoiding gripping through your buttocks or pelvic floor.
Alternate legs for 10–20 repetitions.
4. Functional Breathing During Daily Activities
When lifting groceries, getting out of a chair or climbing stairs:
- Breathe in to prepare.
- Exhale gently as you move.
- Allow your core to assist naturally.
- Relax once the movement is finished.
Avoid holding your breath or keeping your core braced after the task is complete.
The Take-Home Message
The transversus abdominis and pelvic floor are close teammates, but they are not inseparable.
A gentle amount of co-contraction is a normal part of healthy movement, yet these muscles can also work independently when required.
More importantly, a healthy core isn’t one that’s permanently switched on.
It should respond automatically to the demands of movement, breathing and posture—and then relax again.
If you constantly grip your abdomen, suck in your stomach or feel as though you’re always “holding on,” you may actually be reducing your body’s ability to move efficiently.
Remember: strong muscles aren’t just good at contracting—they’re equally good at relaxing.
If you’re experiencing pelvic pain, persistent urinary symptoms, constipation, pain with intercourse or difficulty relaxing your pelvic floor, it’s worth seeking an assessment from a qualified pelvic floor physiotherapist. Learning to coordinate your breathing and deep core muscles can often make a significant difference to comfort, movement and long-term function.