Strengthen and Support: Pelvic Floor Workout
Are you ready to strengthen your pelvic floor and feel more confident in your body? I’m excited to welcome special guest Physical therapist Monica Candeldore onto the channel to share a pelvic floor workout 10 minute routine to help you improve core stability, posture, and overall wellness. Monica Candelore, graduated PT school from Chapman University in 2019, worked in the orthopedic arena before transitioning to pelvic floor PT in 2022, and holds a specific pelvic floor rehab certification. Whether you’re new to pelvic floor exercises or looking for a fresh way to incorporate them into your routine, this workout is for you!
Why the Pelvic Floor Matters
Your pelvic floor is a group of muscles that support vital organs like the bladder, uterus (for women), and rectum. These muscles play a critical role in core strength, posture, and even your ability to breathe effectively.
When these muscles are weak or imbalanced, it can lead to issues like incontinence, back pain, or pelvic discomfort. Strengthening your pelvic floor can improve your quality of life, enhance athletic performance, and boost your overall health.
One of the biggest themes in pelvic rehab is helping people achieve better “pressure management” through prescriptive exercise. Where this becomes important is when working with individuals who experience urinary leakage with movement and/or coughing/sneezing (stress urinary incontinence), those who may be struggling with persistent diastasis rectus abdominis (DRA) after birth, and other common diagnoses such as pelvic organ prolapse or hernias. This can be extremely beneficial for those with discogenic low back pain.
Our goal is to be able to minimize unnecessary downward pressure onto the pelvic floor. And in this workout we are going to achieve this by optimizing the coordination between your pelvic floor and diaphragm, controlling the timing of breath, and utilizing a “bottom up” contraction of the abdominal wall.
The Benefits of a Pelvic Floor Workout
A pelvic floor workout allows you to:
- Engage multiple muscle groups: Strengthen your core, legs, and posture muscles alongside the pelvic floor.
- Improve functional strength: Train your pelvic floor in the positions you use daily.
- Enhance balance and stability: Activate your body in ways that support better movement and coordination.
What to Expect in the Workout
In this pelvic floor workout, we’ll move through a gentle yet effective sequence of exercises designed to target your pelvic floor and surrounding muscles. All you need is a small amount of space and a willingness to connect with your body.
Here’s a sneak peek at the routine:
2 min warm up
GOAL: rib cage mobility for natural diaphragm excursion, increased blood flow to the pelvic floor musculature, setting up our pattern of breath to movement
- thread the needle x5 each side (inhale to open, exhale to reach through)
- cat cow x 5 (inhale cow, exhale cat)
- body weight squats (focus on keeping rib cage over pelvis, and exhaling to rise)
Movement series (7 min) – designed to support the concept that the pelvic floor is comprised of 70% slow twitch endurance and 30% fast twitch muscle fibers
x12 reps each of the following (6 min)
- Bridge with adductor squeeze
- can use pilates ball, yoga block, towel roll, pillow etc.
- contract core >exhale to lift > inhale to lower, repeat
- Alternating quadruped birddog vs hovering birddog
- no equipment needed
- endurance hold of core, continuously breathe throughout
- Static lunge with rotation
- no weight but can use weights if preferred
- inhale to lower into lunge and twist, exhale to rise
- RDL with row
- dumbbell in each hand vs resistance band
- inhale to lower, exhale to rise
- Jump squats
- no equipment needed
- ****goal is explosive jump with controlled landing
- there are several different breath variations, but we will stick in theme and go for a focus on exhale to jump
Cool down (1 min)
- Child’s pose with focus on 360 breathing and restoring resting position of the pelvic floor
Who Can Benefit from This Workout
This pelvic floor workout is perfect for anyone looking to:
- Strengthen their pelvic floor after childbirth.
- Improve posture and reduce lower back discomfort.
- Enhance their fitness with low-impact, functional movements.
No matter your age or fitness level, these exercises can be adapted to meet your needs.
This workout is quick, accessible, and can easily fit into your busy schedule. Plus, you’ll feel amazing afterward—stronger, taller, and more connected to your body.
Click below to watch my Pelvic Floor Workout. Join us for a session that supports your health and empowers you to feel your best!
Pelvic Floor Workout
Pelvic Floor Exercise Tips
Comment below the video and let us know how you benefit from using this routine on the regular. I’m so proud of you for taking the time to keep your pelvic floor muscles healthy and strong. Keep up the self care my friend. You are worth it.
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Stay strong and supported,
Caroline 💪
P.S. Looking for more pelvic floor-friendly workouts? Check out my Patreon for exclusive full-length programs designed to help you thrive!
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