Pelvic Floor Exercises That Every Woman Should Do

Hi Beauties!

A new video is live over on my YouTube channel! As always, a little disclaimer that this pelvic floor exercise video was filmed BEFORE I was pregnant, so what you see on the screen is no longer an accurate representation of my body shape or my physical capabilities. ?

But it’s videos like this that are so helpful before and after pregnancy. The pelvic floor is immensely affected by child bearing and child birth so this workout is perfect for all women who need a little help in that area.

I think you’re going to love it!


This workout is not big and flashy, but it includes pelvic floor exercises that are extremely effective for pelvic floor strengthening and rehabilitation. It’s perfect for anyone who is dealing with pelvic floor pain, incontinence, recovering from surgery or returning to exercise postpartum.

It’s gentle, intentional, and safe for those with diastasis recti.

Give it a try and let me know how it goes….

CLICK HERE to watch the workout directly on YouTube.

Leave a comment when you’re done and let me know how you’re feeling!


PS – Did you enjoy this workout? Be sure to check out my Pilates Resistance Band Workout for another quick and effective workout. ? And if you are curious as to what you should eat before a workout, you’ll love this interview with Whitney E. RD!

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13 thoughts on “Pelvic Floor Exercises That Every Woman Should Do”

  1. I had my baby 7 months ago. I am really struggling to work my core/pelvic floor. The muscles in my lower back and SI joints feel very tight and achy all the time but seem to get aggravated whenever I try to do these exercises (I have mainly been doing the diastasis recti video on the blog here). I am very conscientious of maintaining a neutral spine. I am wondering if it would be helpful to place a folded towel underneath my back where that natural curve should be? I had no idea I would still have pains like this 7 months postpartum. I have been a very active person for years and it is very frustrating to feel hindered by these aches and pains.

    1. Hi Heather! It would be a great idea to put a small towel under your back to support that natural curve. However, make sure your towel isn’t too thick to avoid over-exaggerating the curve. 🙂

    2. I was having very similar issues. The Miracle Ball set by Elaine Petrone has been a game changer for me. It is just a set of two balls and a guide book. (I ordered on Amazon for a very reasonable price.) You place the balls at different points on the body, lay on them, and relax. That’s it. As you relax, it helps to loosen muscles, fascia, and ligaments and realign everything. After a week, I could start doing the “articulation” that Robin talks about during pelvic curls.

      Anyway, I’m not connected to the company in any way. I just have gotten a lot of relief in that whole area, and I’m excited to be able to add Pilates in to start strengthening and toning those muscles, now that everything isn’t a snarled mess!

  2. HARTMANN Direct

    Pelvic floor exercises are great for women that want to avoid incontinence after pregnancy. The video explains clearly how these exercises should be performed making it easy for all mums to follow. This article is a great resource that all first-time mums should know if they want to strengthen their pelvic floor muscles.

    1. Great question! This is safe for women in their first trimester. Beyond that, you’ll want to check with your doctor. 🙂

  3. I had my youngest child 22 yrs ago silly question pelvic floor and keigals are two very different excersizes eh ? Is it too late for help I’m 50 now

    1. Hi Terri! It’s not too late to strengthen your pelvic floor! We recommend doing this exercise daily, and you will be surprised at the results. And yes, this “lift of the pelvic floor” is very similar to kegels. 🙂

  4. Hello! Is there an alternative to the table top position at 5.25? I’m 6 weeks post-partum and find the table-top still a bit too difficult! Thank you.

  5. I have pelvic floor dysfunction, and I am menopausal. I have had a lot of pelvic pain, and I am hope to have a pain free life. I watched the video, and I am going to give it a try. 🙏💗

    1. Jen McManaman

      We’re sorry to hear of the pelvic floor pain you’re experiencing, Crystal, we hope that you’re receiving any needed medical care. We’re cheering you on in moving towards a pain free life! You’re worth it!💕

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