Upper Abdominal Gripping: Why Your Belly Pooches and How It Affects the Pelvic Floor
Have you ever looked in the mirror and wondered why your belly sticks out in certain areas — even though you exercise regularly and feel strong?
Maybe you’ve noticed a horizontal line or crease across your abdomen, tight upper abs, or a lower belly that seems to push forward no matter what you do. For many people, this starts as a body-image concern. But what most don’t realize is that this pattern can also contribute to pelvic floor issues like leaking, pressure, or core weakness.
This pattern is called upper abdominal gripping, and it’s far more common than most people realize.
So what Is Upper Abdominal Gripping?
Your core is not a single muscle — it’s a coordinated system that includes the diaphragm, abdominal muscles, and pelvic floor. These structures are designed to work together to manage pressure, stabilize the spine, and support movement.
Upper abdominal gripping occurs when the muscles from the mid-abdomen to the ribcage stay overactive, while the lower core muscles fail to engage effectively. Instead of sharing the workload evenly, the upper abs take over, creating imbalance throughout the system.
This is not a motivation or discipline issue. It’s a coordination and pressure-management problem, not a lack of strength.
Signs of Upper Abdominal Gripping
Some common indicators of upper abdominal gripping include:
A horizontal crease or line across the belly, often near or above the belly button
A lower abdomen that protrudes more than the upper abdomen
Tightness or tenderness along the ribcage when pressed
Difficulty feeling the lower abdominals engage without bracing the upper abs
That horizontal line across the abdomen is especially important. It often reflects where pressure is being trapped and redirected, rather than evenly distributed through the core.
Why Upper Abdominal Gripping Happens
Upper abdominal gripping often develops in people who are highly focused on “engaging” their core. It’s commonly seen in individuals who:
Perform frequent core or abdominal workouts
Use cues like “brace,” “pull in,” or “tighten your abs”
Breathe shallowly or hold their breath
Spend long periods sitting or standing in a rigid posture
Even with consistent exercise, the issue usually isn’t weakness. Instead, it’s that the diaphragm, abdominal muscles, and pelvic floor are not coordinating effectively.
If you want a deeper breakdown of this connection, we explain it further in our post on how breathing and pressure management affect your core and pelvic floor.
How Upper Abdominal Gripping Affects the Pelvic Floor
This is where upper abdominal gripping becomes more than an aesthetic concern.
When pressure isn’t distributed properly through the core, it often shifts downward. The upper abs grip to create stability, while the lower core and pelvic floor struggle to respond.
Over time, this imbalance can contribute to:
Urinary leakage
A sensation of heaviness or pressure in the pelvic floor
Diastasis recti that doesn’t improve despite exercise
Rib, back, or pelvic pain
Persistent lower core weakness
Many people experiencing these symptoms benefit from working with a provider trained in pelvic floor physical therapy, especially when symptoms persist despite regular exercise.
Why Breathing Matters for Core Function
The diaphragm plays a central role in how pressure moves through your core. Healthy breathing allows the diaphragm, abdominals, and pelvic floor to respond together.
When breathing stays high in the chest or becomes forced, the body often compensates by gripping through the upper abdominals. This limits ribcage movement and makes it harder for the lower core and pelvic floor to engage.
This is why simply telling someone to “relax their abs” rarely works. Upper abdominal gripping is typically a subconscious protective strategy, not a conscious habit.
How 360 Breathing Can Help Reduce Upper Abdominal Gripping
One effective way to begin retraining this pattern is through 360 breathing, which encourages balanced pressure throughout the core.
To practice 360 breathing:
Lie on your back with your knees bent and feet flat on the floor
Place one hand on your belly and one hand on your ribs
Inhale slowly, allowing your ribs to expand outward while your belly gently rises
Imagine a bucket handle lifting and widening as you breathe
Exhale softly without force or bracing
Repeat for 5–10 slow, controlled breaths
This approach helps redistribute pressure and allows the lower core and pelvic floor to re-engage naturally — a foundational step we often use in pelvic floor therapy sessions in person and via tele-health.
The Role of Pregnancy and Postpartum Recovery
Pregnancy is one common reason upper abdominal gripping develops, but it’s far from the only cause.
During pregnancy, the lower abdominal muscles stretch significantly, and the body often relies more heavily on the upper abs for stability. This strategy makes sense during pregnancy but often doesn’t automatically reset after birth.
Months or even years postpartum, many people continue using the same compensation pattern unless it’s intentionally retrained. Support through postpartum pelvic floor therapy in person or online can help restore balance, improve coordination, and reduce symptoms.
That said, upper abdominal gripping is also common in athletes, chronic core trainers, individuals with back or hip pain, and anyone who has learned to brace instead of coordinate their core.
Key Takeaway
Upper abdominal gripping is not a flaw or a failure of effort. It’s a well-intentioned strategy your body adopted to feel stable.
When breathing patterns, alignment, and pressure management improve, both belly appearance and pelvic floor function often improve together.
If you’re experiencing ongoing symptoms and want individualized guidance, you may benefit from working with a pelvic health physical therapist in person or online who can assess your movement patterns and create a personalized plan.
If you’re unsure whether care is right for you, you can also schedule a free pelvic floor consultation virtually or in Jacksonville Beach to talk through your symptoms and next steps.