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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
Posture Pilates Pre or post-natal Yoga Build muscle

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Exercises

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

Created by

Mel @ Sustain Health & Lifestyle Coaching
Personal trainer

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