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Pelvic Floor Exercises

deep core Mar 12, 2020

Tired of pelvic floor exercises that are doing nothing for your pelvic floor?

I know the frustration of trying to wake your pelvic floor up and it just keeps hitting snooze.

But lucky for you, I'm a proud exercise science nerd...and I'm here to help!

These awareness pieces + visualization techniques will have an amazing effect on how your pelvic floor feels.

Being able to properly activate your pelvic floor and deep core is vital to your overall health. It can also help prevent and even correct incontinence, pelvic floor dysfunction and more!

To start properly activating and strengthening your pelvic floor, follow these steps:

  1. Begin by sitting on a mat or pillow.
    • You can also sit on a chair if that feels better for you. Whatever you choose, you want to be able to feel some tactile feedback against your pelvic floor.
  2. The connection should come primarily from your breath so make sure you are initiating your movement with your breath.
  3. DO NOT force the activation.
    • The more you try to activate your pelvic floor, the more you tend to over-grip which actually shuts off your pelvic floor and can end up causing more harm than good. 
  4. On your inhale, breathe in through your nose.
  5. On your exhale, breathe out through your rib cage, down into your low back and into your pelvis, all while relaxing your hips.
  6. Inhale.
  7. On your exhale, I want you to begin lightly drawing all 4 points of your pelvic floor together from the front of your pelvis to the back of your bum (anus) and from sitz bone to sitz bone while lengthening tall through the top of your head.
  8. Repeat this process.

If you don’t feel the connection at first, that's completely ok!

Creating new habits and re-training your body takes time so give yourself some grace. The more you practice and visualize what you want your body to do, the quicker you will begin feeling the connection!

The great thing is you can practice this not only during your workouts but while you're sitting and standing throughout your day!

If you have any questions, I'm more than happy to help! Send them my way in an Instagram DM!


The material contained within is provided for educational and informational purposes only and is not intended as medical advice. You should seek prompt medical care for any specific health issues and consult your physician before beginning a new regiment or purchasing any product(s).

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