Want a Stronger Vag? Strengthen Your Core First.
More Control. Less Leaks.
Tighten your core, strengthen your floor. Period.
When people say “core,” they usually mean abs.
Crunches. Planks. Flat stomachs.
But your core is way more than that, and if your goal is vaginal health, strength, or recovery, your core is where you need to start.
Whether you’ve just had a baby, are working on bladder control, or just want more vaginal tone and sensation, this is the blog you didn’t know you needed.
Your Core and Pelvic Floor Are Besties
Your pelvic floor muscles are part of your core system.
They sit like a hammock at the bottom of your pelvis and are supported by your:
- Deep core (transverse abdominis)
- Diaphragm
- Back muscles
When you breathe, brace, or move, your pelvic floor and deep core activate together. So if your core is weak? Your vaginal muscles are probably under-activated, too.
A Weak Core Can Lead to Vaginal Symptoms
When your core isn’t doing its job, your pelvic floor tries to pick up the slack.
That can lead to:
- Leaking when you cough, sneeze, or jump (incontinence)
- Heaviness or pressure in the vaginal area
- Less sensation or “looseness” during sex
- Poor posture, back pain, or hip issues that show up down there
A strong core = strong foundation for your vaginal health.
Core Exercises That Actually Help Your Pelvic Floor
No, we’re not talking about 100 crunches a day.
Here are the core-focused movements that build real connection between your abs and your vaginal muscles:
✨ Diaphragmatic Breathing (aka 360 Breathing)
Activates your deep core + pelvic floor without strain.
Inhale into your belly → feel your ribs and pelvic floor expand
Exhale → gently draw the belly in and lift the pelvic floor
✨ Dead Bugs
Focus on breath and core activation while extending limbs—great for coordination.
✨ Bird Dogs
Strengthens your core, back, and pelvic muscles in one slow, controlled movement.
✨ Glute Bridges (with pelvic floor activation)
Squeeze at the top to engage your vaginal muscles + core
Bonus: helps rebuild after birth
✨ Modified Planks
Start on knees or elevated surface, focus on bracing your belly without bearing down
Postpartum? This Matters Even More
If you’ve recently had a baby, core and pelvic floor recovery go hand in hand.
That “pooch” that won’t go away? It might be diastasis recti—a core separation that also affects pelvic function. Healing it means retraining both your abs and your pelvic floor.
That’s why gentle breathing, deep core engagement, and gradual movement matter way more than “getting your body back.”
Nookie’s Role in the Process
While you’re strengthening your core and reconnecting with your body, Nookie’s got your back (and your front).
Nookie Fruit supports your system from the inside
Nookie Fruit helps to regulate hormones, ease internal inflammation, and keep odor and imbalance in check while your body adjusts to your new routine.
The Nookie Cleanser keeps your vulva fresh
Not only fresh, but also clean and pH-balanced. Especially after those sweaty core sessions or long walks that leave things feeling less than breezy.
Nookie Glaze seals in moisture
The Nookie Glaze supports skin elasticity and skin health as your pelvic flor gets stronger.
The Nookie Drizzle is your mid-day refresh
Nookie Drizzle is your go-to when errands stack up post-workout or you need a midday refresh after bladder leaks — keeping things balanced, fresh, and discreetly handled.
This isn’t about bouncing back.
It’s about building a body that works with you—not against you.
Stay Fresh On A Daily
Real Strength Starts From the Core—And Radiates Everywhere
Whether your goal is better bladder control, more sensation during sex, or just feeling connected to your body again, start with the deep work.
Strengthen your core. Support your gut. Reclaim your confidence.
→ Ready to feel strong from the inside out?
Add Nookie Fruit to your daily routine and stay clean + balanced with Nookie Cleanser.
Because real power starts at the center. 💪🏽💖
Pick Your Size
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Nookie Cleanser RefillNookie Cleanser Refill- Regular price
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$54 - Regular price
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- Sale price
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$54
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Don't sleep on the yellow
I don't travel much but I still got the bags to hold some of the things I need in them they are perfect size & soo cute
Amber M.
Nookie On-the-Go Travel Bag
Love the phone case
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Pink Nookie Phone Case
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Blanket
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Mini Honey Body Wash
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Blanket
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Nookie Defense
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Nookie Glaze
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Nookie Drizzle
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Nookie Glaze
Nookie Defense
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Nookie Defense
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Pink Nookie Face Towel
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Nookie Scrub Mini
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Double Coverage Moisturizer
Release day pick-up
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Atrisha G.
Nookie Scrub Mini
Secret weapon
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Nookie Scrub Mini
