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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 – Beginner Level

🟢 Pelvic Floor & Core Rehab – Beginner Level

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
Pelvic Floor & Core Rehab – Intermediate

🟡 Pelvic Floor & Core Rehab – Intermediate Level

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
Pelvic Floor & Core Rehab – Advanced

🔴 Pelvic Floor & Core Rehab – Advanced Level

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