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Pelvic Floor Strength & Stability Plan

This program is designed to support individuals working to rebuild pelvic floor function, enhance core stability, and restore breath control and postural alignment through structured, evidence-informed movement.
Whether you’re navigating pelvic floor dysfunction, postpartum recovery, or general deconditioning, each workout offers a safe and progressive path to improve strength, coordination, and real-world function.

What This Planner Includes:

Structured progression across beginner, intermediate, and advanced levels

Breath-focused exercises to support pelvic floor timing and intra-abdominal pressure regulation

Strength training for hips, glutes, and postural muscles involved in pelvic support

Strategies for both activation and relaxation of pelvic floor muscles

Functional movement patterns including sit-to-stand, step-ups, and carries

Guided recovery sessions to reduce tension and support nervous system regulation


This plan is not a substitute for personalized pelvic floor physical therapy. Consult a qualified provider for individualized assessment, diagnosis, or care.

Pelvic Floor & Core Rehab Planner

Pelvic Floor & Core Rehab – Complete Program

🟢 Beginner Level – Breath, Bracing & Core Foundations

Workout 1: Breath, Alignment & Pelvic Awareness

  • Diaphragmatic Breathing (Supine, Knees Bent) – 3 x 1 min
  • Pelvic Tilt (Supine or Seated) – 3 x 10
  • 360 Rib Breathing with Arm Reach – 3 x 5
  • Seated Postural Reset + Chin Tuck – 3 x 30 sec
  • Supine Kegel with Breath – 3 x 8
  • Supine Figure 4 Stretch – 2 x 30 sec/leg
  • Box Breathing – 2 x 1 min

Workout 2: Core Activation & Deep Stability

  • Supine TVA Engagement (Heel Slide) – 3 x 5/side
  • Seated March + Kegel (Slow & Controlled) – 3 x 10
  • Wall Sit (Partial) with Focused Breathing – 3 x 20 sec
  • Bird Dog – Arm Only (Unweighted) – 3 x 5/side
  • Glute Bridge with Breath Hold at Top – 3 x 8
  • Supine Hamstring Stretch – 2 x 30 sec/leg
  • Calm Hold Breathing – 2 x 1 min

Workout 3: Pelvic Mobility & Postural Flow

  • Cat-Cow with Exhale Emphasis – 3 x 8
  • Child’s Pose + Pelvic Rock – 3 x 6
  • Seated Hip Circles – 3 x 10 each direction
  • Standing Pelvic Tilt Against Wall – 3 x 10
  • 90/90 Seated Breathing – 2 x 1 min
  • Thread-the-Needle Stretch – 2 x 30 sec/side
  • Supine Calm Breathing – 2 x 1 min

Workout 4: Lower Body Support & Standing Control

  • Sit-to-Stand (Assisted if Needed) – 3 x 5
  • Standing Hip Abduction (Wall Support) – 3 x 8/side
  • Standing Calf Raise with Breath Sync – 3 x 10
  • Marching in Place with Arm Reach – 3 x 30 sec
  • Standing TVA Engagement (Exhale + Light Brace) – 3 x 5
  • Standing Quad Stretch (Support Allowed) – 2 x 30 sec/leg
  • Box Breathing with Closed Eyes – 2 x 1 min

Workout 5: Functional Movement & Bracing

  • Wall Push-Up + Exhale Press – 3 x 6–8
  • Step Tap (Lateral, Controlled) – 3 x 10
  • Suitcase Carry (Light Object, Both Sides) – 3 x 20 sec/side
  • Half Squat to Chair + TVA Activation – 3 x 5
  • Glute Bridge March (Focus on No Pelvic Drop) – 3 x 5/leg
  • Standing Forward Fold (Knees Soft) – 2 x 30 sec
  • Breathing Hold-Release – 2 x 1 min

Workout 6: Guided Breathing & Relaxation Session

  • Seated Box Breathing + Shoulder Drop – 3 x 1 min
  • Body Scan + Breath Awareness – 2 x 2 min
  • Supine Butterfly Stretch + Diaphragmatic Breathing – 2 x 1 min
  • Supported Child’s Pose with Exhale – 2 x 1 min
  • Supine Pelvic Floor Drop (Relaxation Focus) – 3 x 30 sec
  • 90/90 Breathing with Leg Support – 2 x 1 min
  • Supine Calm Breathing with Hands on Belly – 3 min

🟡 Intermediate Level – Dynamic Core & Pelvic Control

Workout 1: Core Bracing & Dynamic Stability

  • Diaphragmatic Breathing with Brace Cue (Supine) – 3 x 1 min
  • Supine Heel Slide + Light Brace – 3 x 6 per leg
  • Bird Dog (Full Arm + Opposite Leg) – 3 x 6 per side
  • Glute Bridge with Hold + Arm Sweep – 3 x 8
  • Side-Lying Leg Raise with TVA Focus – 3 x 10 per side
  • Standing Calf Raise + Posture Hold – 3 x 12
  • Supine Hamstring Stretch with Breath – 2 x 30 sec/leg

Workout 2: Posture, Hips & Glutes

  • Wall Sit with Exhale Hold – 3 x 20 sec
  • Standing Hip Extension (Wall or Chair Supported) – 3 x 10 per leg
  • Mini Band Lateral Walk – 3 x 8 per direction
  • Chair Squat with Arm Reach (Bracing on Exhale) – 3 x 6
  • Standing Hip Circles – 3 x 8 per direction
  • Seated Figure 4 Stretch – 2 x 30 sec/leg
  • Box Breathing with Arm Sweep – 2 x 1 min

Workout 3: Control in Motion & Pelvic Coordination

  • March with Exhale + TVA (Standing) – 3 x 10 per side
  • Step Back + Arm Pull (Slow, Controlled) – 3 x 6 per leg
  • Suitcase Carry with Rotation Pause – 3 x 15 sec per side
  • Lunge Hold (Wall Assisted) – 3 x 10 sec/leg
  • Kneeling Bird Dog Reach + Pause – 3 x 5 per side
  • Thread-the-Needle Stretch – 2 x 30 sec per side
  • Calm Breathing in Child’s Pose – 2 x 1 min

Workout 4: Anticipatory Core & Load Response

  • TVA Brace Before Reach (Wall or Seated) – 3 x 6 per side
  • Standing Arm Raise with Kegel/Exhale – 3 x 10
  • Dead Bug with Heel Tap (Bent Knee) – 3 x 6 per side
  • Glute Bridge March (Pelvic Stability Focus) – 3 x 5 per side
  • Bird Dog Row with Band or Light Weight – 3 x 8
  • Seated Forward Fold + Rib Expansion – 2 x 30 sec
  • Diaphragmatic Breathing with Arm Sweep – 2 x 1 min

Workout 5: Integrated Core & Transitional Control

  • Step-Up (Low Step, Brace on Push) – 3 x 5 per leg
  • Standing Chop with Band (Diagonal Pattern) – 3 x 6 per side
  • Half Kneel to Stand (Support Allowed) – 3 x 5
  • Farmer Carry with Narrow Path – 3 x 20 sec
  • Mini-Squat Hold + Arm Raise – 3 x 8
  • Supine Figure 4 with Rock – 2 x 30 sec/leg
  • Calm Breathing + Chin Nod – 2 x 1 min

Workout 6: Core & Pelvic Floor Downtraining

  • Supine Breathing + Pelvic Drop Cue – 3 x 1 min
  • Body Scan with Hands on Abdomen – 2 min
  • 90/90 Breathing with Foam Support – 2 x 1 min
  • Knees-to-Chest Hold (Unforced) – 2 x 30 sec
  • Child’s Pose + Side Reach – 2 x 30 sec per side
  • Seated Neck & Shoulder Release – 2 x 1 min
  • Supine Breathing with Sound Focus (Humming or “Sss”) – 2 x 1 min

🔴 Advanced Level – Integration, Load & Resilience

Workout 1: Load Transfer & Core Integrity

  • Step-Up with Knee Drive + Brace – 3 x 6 per leg
  • Single-Arm Farmer Carry with Controlled Breath – 3 x 20 sec/side
  • Resistance Band Row with Exhale Drive – 3 x 10
  • Glute Bridge with March & Reach – 3 x 5 per side
  • Side Plank (Knees or Feet) with Exhale Hold – 3 x 15 sec/side
  • Kneeling Lunge Stretch + Rib Rotation – 2 x 30 sec/side
  • Supine Calm Breathing – 2 x 1 min

Workout 2: Rotation, Control & Stability

  • Standing Band Chop (High to Low) – 3 x 8 per side
  • Paloff Press Hold – 3 x 10 sec per side
  • Dead Bug with Opposite Arm + Leg Extension – 3 x 6 per side
  • Wall Sit + Overhead Reach with Braced Core – 3 x 20 sec
  • Seated Russian Twist (Unweighted or Light) – 3 x 10
  • Thread-the-Needle Stretch – 2 x 30 sec/side
  • Seated Box Breathing – 2 x 1 min

Workout 3: Dynamic Strength & Coordination

  • Step Back Lunge + Overhead Reach – 3 x 6 per leg
  • Single-Arm Kettlebell Deadlift (Light Load) – 3 x 6 per side
  • Suitcase Carry with Step Turn – 3 x 15 sec per direction
  • Bird Dog Row with Light Dumbbell – 3 x 8 per side
  • Seated Shoulder Press with Exhale – 3 x 10
  • 90/90 Hip Switches (No Load) – 2 x 30 sec
  • Supine Breathing with Arms Overhead – 2 x 1 min

Workout 4: High-Level Function & Breath Mechanics

  • Goblet Squat with Controlled Descent – 3 x 6
  • Wall Push-Up with Arm Lift Pause – 3 x 8
  • Weighted Step March (Brace + Exhale) – 3 x 6 per leg
  • Bridge Hold + Band Pullapart – 3 x 8
  • Standing Band Press-Out – 3 x 10
  • Seated Rib Expansion with Thoracic Twist – 2 x 1 min
  • Child’s Pose + Breathing Focus – 2 x 1 min

Workout 5: Real-World Movement Integration

  • Lateral Lunge + Core Brace – 3 x 5 per leg
  • Half-Kneeling Overhead Press – 3 x 6 per side
  • Carry with Uneven Load (Backpack or Kettlebell) – 3 x 20 sec per side
  • Split Squat with Exhale Drive – 3 x 5 per leg
  • Band-Resisted Hip Hinge – 3 x 10
  • Supine Butterfly Stretch + Breath Sync – 2 x 30 sec
  • Guided Body Scan (Optional Audio or Internal Focus) – 2–3 min

Workout 6: Reset & Recovery Session

  • 90/90 Supine Breathing with Pelvic Drop – 3 x 1 min
  • Diaphragmatic Breathing + Pelvic Release (Cued) – 2 min
  • Kneeling Child’s Pose + Sound Exhale (e.g., “Shhh” or “Haa”) – 2 x 1 min
  • Legs-Up-the-Wall + Belly Breathing – 2 x 2 min
  • Seated Neck Rolls + Box Breathing – 2 x 1 min
  • Supine Relaxation – 3 min

Legal Disclosure

All information presented in this program is intended for general educational purposes only and shall not constitute or replace professional medical, exercise, or diet advice, treatment, or services.  You must always consult your physician before beginning this or any other exercise program.  Use of this program is at your own risk.  We, the creators, performers, distributors, and producers of this program, disclaim any and all liability for any loss, damage, or injury in connection with any use of this program or the information presented herein.  We do not make any express or implied warranties or representations of any kind with respect to this product or to the information presented herein.

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