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
  • Hip Adductors

Interests

Posture Pilates Pre or post-natal Yoga Build muscle

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Body weight

Want more plans like this?

Download Fitain today to find, create, share and complete plans just like this one - all for FREE!

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/Bodyweight Hip raise
Beginner
Glutes | Pelvic Floor
Set Reps
1 14
Rest - 00:30
2 14
Rest - 00:30
3 14
Rest - 00:30
Glute Bridge Hold with March
Beginner
Abdominals | Glutes | Pelvic Floor
Set Reps
1 14
Rest - 00:30
2 14
Rest - 00:30
3 14
Rest - 00:30
Floor Laying Alternating Heel Slides
Beginner
Pelvic Floor | Hamstrings
Set Reps
1 14
Rest - 00:30
2 14
Rest - 00:30
3 14
Rest - 00:30
Happy Baby Yoga Pose
Beginner
Lower Back | Pelvic Floor
Set Time (s)
1 30
Rest - 00:30
2 30
Dynamic Runners Stretch High Lunge to Split Stance Hamstring
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 30
Rest - 00:30
2 30
Rest - 00:30
Basic Bodyweight Air Squat
Beginner
Quadriceps | Hamstrings
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
Laying Supinated Single Leg 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

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.

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.