View this plan on Fitain

Pelvic Floor Strength

This routine is designed to strengthen the pelvic floor muscles. It’s beginner friendly and can be done anywhere at anytime

  • 35 minutes
  • Beginner
  • Body weight
  • Hip Adductors

Interests

Posture Pilates Pre or post-natal Yoga Build muscle

Exercises

Pelvic Tilt
Beginner
Lower Back | Pelvic Floor
Set Reps
1 14
Rest - 00:30
2 14
Rest - 00:30
3 14
Rest - 00:30
Glute Bridge
Beginner
Glutes | Pelvic Floor
Set Reps
1 14
Rest - 00:30
2 14
Rest - 00:30
3 14
Rest - 00:30
Glute Bridge March
Beginner
Abdominals | Glutes | Pelvic Floor
Set Reps
1 14
Rest - 00:30
2 14
Rest - 00:30
3 14
Rest - 00:30
Heel Slides
Beginner
Abdominals | Pelvic Floor
Set Reps
1 14
Rest - 00:30
2 14
Rest - 00:30
3 14
Rest - 00:30
Happy Baby
Beginner
Lower Back | Pelvic Floor
Set Time (s)
1 30
Rest - 00:30
2 30
Runner Stretch
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 30
Rest - 00:30
2 30
Rest - 00:30
Air Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps
1 14
Rest - 00:30
2 14
Rest - 00:30
3 14
Rest - 00:30
Side Lunge (Step Out One Side)
Beginner
Hamstrings | Quadriceps | Glutes | Hip Adductors
Set Reps
1 14
2 14
Rest - 00:30
Lying Hamstring Stretch
Beginner
Hamstrings
Set Time (s)
1 14
Rest - 00:10
2 14
Rest - 00:30
Pigeon Pose
Beginner
Quadriceps | Hamstrings | Glutes | Hip Adductors
Set Time (s)
1 30
Rest - 00:10
2 30
Rest - 00:30
Bird Dog
Beginner
Abdominals
Set Reps
1 14
Rest - 00:30
2 14
Rest - 00:30
3 14

Created by

Mel @ Sustain Health & Lifestyle Coaching
Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.