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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
  • Hip Adductors

Interests

Posture Pilates Pre or post-natal Yoga Build muscle

Anatomy

Equipment

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Body weight

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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 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
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

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