Pelvic Floor and Core Exercise Program 2

PELVIC FLOOR AND
CORE Dana’ ‘With
@ d a n a l|adanalandgren.com
@danalandgren ndgren 1 © 2018 Dana Landgren. All Rights Reserved. NOT for resale.
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Disclaimer: Always consult with a medical professional before commencing any exercise regime. The exercises shown are not intended to be a substitute for professional advice. 1
Welcome
Your pelvic floor and core play an important part in or old age. Pregnancy takes the body through many
being able to live an active lifestyle. This program has changes including stress on the pelvic floor muscles.
been developed in response to questions I have been By entering pregnancy with a strong pelvic floor and
asked as a Personal Trainer specialising in Women’s core you are able to minimise and possibly avoid light
Health about how to improve the many issues bladder leakage, back pain and enjoy bouncing back
commonly related to pelvic floor and core weaknesses. faster postpartum. Age also brings change, over time
A few of the positive outcomes you may expect from the body weakens to varying degrees and it is vital that
my Pelvic Floor and Core Exercise Program include: you maintain a strong pelvic floor and core to minimise
and possibly avoid bladder leakage, as well providing
· Gaining better control over your bladder and a strong foundation for internal organs.
bowel (responsible for light bladder leakage)
· Improving sexual sensation However old you may be, my Pelvic Floor and Core
· Preventing prolapse and hernias Exercise Program will be of benefit for you now and in
· Relieving back pain your future, providing you with the confidence to take
· Achieving a flatter stomach charge and give yourself the best possible care from
· Improving self confidence the INSIDE out.
WHAT IS PELVIC FLOOR?

The first bullet point regarding “light bladder leakage”
(the reason why I began educating myself about pelvic A question we’ve all asked at some point, it is okay
floor exercises) is something many women suffer from, if this is all new for you. Pelvic Floor is the group of
especially when visiting a comedy club or if your best muscles and ligaments lining the vaginal walls that
friend always has you rolling around in laughter. Yes, support the bladder, uterus, and bowel. These vital
it can coincide with pregnancy and old age however it organs, muscles and ligaments along with others are
is common in ALL ages. found within the pelvic region that allow movement
of the body, including walking, running, sitting and
Many of you are here for preventative measures - kneeling.
whether it be preparing the body for pregnancy and/
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RECOMMENDATIONS BEFORE COMMENCING
It is highly recommended you consult with a specialist

Women’s Health and Continence Physiotherapist
or other specialist Health Care Practitioner before
commencing any exercise program. This program
does not and cannot replace personalised advice.
“Statistics show even after verbal

instruction – only 49% of women
performed a correct Pelvic Floor
Muscular Contraction, and 25% were
bearing down.”
(Bump et al 1991)
Whilst this program is designed for women of all

ages – levels 1, 2 and 3 of this program are NOT
suitable for pregnant women due to the positioning
of some exercises placing unwanted pressure on the
vena cava vein which supplies blood to the foetus.
I have included a Pelvic Floor and Core Program for
pregnant women as well. The program may also
benefit women with Diastasis Recti (Abdominal
Separation).
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VISITING A WOMEN’S HEALTH & CONTINENCE
PHYSIOTHERAPIST
MY EXPERIENCE
As a Personal Trainer specialising in Women’s Health,
I have always focussed on strength and health over
shape and size. I am a staunch advocate of knowing
your own body INSIDE and OUT. Having a six pack has
no direct link to the strength of your pelvic floor and
core. Outside, we might look great but internally we
could be bearing down and possibly heading towards
a prolapse in our future.
I firmly believe that taking control of our health

is priceless. Just as we focus our attention on
strengthening other muscles of our body, a strong
toned pelvic floor and core is critical to women’s
health. It was with this in mind that I booked my
appointment to see a Women’s Health and Continence
Physiotherapist.
WHAT TO EXPECT
First up, your physiotherapist will take a history so it is
important to be honest. Next, you may be offered one
or both of the below:
• an external ‘trans-abdominal real-time ultrasound’

which shows the lifting and relaxing of the pelvic
floor muscle
• an internal ‘vaginal examination’ which tests pelvic
floor strength, tone, prolapse, support, and hiatal
width.
I chose to have an internal ‘vaginal examination’

because I wanted to gain as much knowledge and
understanding of my pelvic floor and core.
If you elect to have an internal examination the

physiotherapist will grade your pelvic floor on a scale
of 0 to 5.
• 0 – unable to engage your pelvic floor
• 5 – optimum pelvic floor activation and strength
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MY RESULT WHAT THIS MEANS FOR
I had my examination approximately one year ‘US’
postpartum before I began practising my pelvic floor
exercises. I was graded at a level 2. By consistently Many women I speak to ask, “Will I be able to see
doing my Pelvic Floor and Core Workout Program from results?” The answer is - with consistency and
that moment on and sticking to low impact workouts supervision from your health care practitioner you
I quickly strengthened my pelvic floor and I am now will develop a strong pelvic floor and core as long as
at a level 5. there are no other complications. If you suffer from a
prolapse, I highly recommend you taking this program
with you to your Women’s Health and Continence
Physiotherapist so you can be given the best care and
personalised advice for a healthy recovery.
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CONTENTS
08 Finding Your Pelvic

Floor
09 Pelvic Floor Foundation

Exercises
10 How To Use This Guide
12 Level One Exercises
23 Level Two Exercises
33 Level Three Exercises
44 Pregnancy Exercises
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LET’S GET STARTED
1. FINDING YOUR PELVIC FLOOR

2. PELVIC FLOOR FOUNDATION EXERCISES
“Quite often people get stuck into pelvic floor exercise and end up making their
muscles too tight and overactive, because they are not fully relaxing in between
repetitions. And a tight immovable pelvic floor is not a strong muscle – it is probably
a worn out muscle!”
Taryn Watson
Women’s Health & Continence Physiotherapist
(FitRight Physio)
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1. FINDING YOUR PELVIC FLOOR
a) Next time you go to the toilet, stop your urine (wee) midstream.
NOTE: Do NOT do this often as it can lead to bladder issues.

Yes, it was taught back in the 70s & 80s but we now know there are more
effective exercises.
b) Notice what it feels like to hold in flatulence (wind/gas).
Whilst you are doing the above draw those muscle up towards your navel
(belly button) and feel a lift.
TRY THESE POSITIONS and try to feel the lift.
• stand tall with a neutral spine

• lie on your side, stomach or back
• kneel on all fours with a neutral spine
• sit leaning forward with your bottom sticking out
Then
i) Relax your abdominal (stomach) muscles
ii) Take a large breath in, then exhale strongly and completely
At the end of the out breath, you should feel your pelvic floor muscle engage
– this is what you want to lift up towards your navel.
When you have mastered points a) & b) above it is time to start your daily
foundation pelvic floor exercises.
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2. PELVIC FLOOR FOUNDATION EXERCISES
Choose from any of the below positions:
• stand tall with a neutral spine

• lie on your side, stomach or back
• kneel on all fours with a neutral spine
• sit leaning forward with your bottom sticking out
The standing position works well for me as I am usually standing so I have no
excuses not to do my exercises.
-- Complete each set TWO to THREE times per day —

Remember to breathe normally throughout each exercise.
SET ONE
i) Lift and squeeze the muscles
If you can only hold this for a couple of seconds that is okay – the
aim is to build strength gradually.
ii) Release gently
iii) Relax the muscles whilst you take a breath
It is really important to feel the muscles ‘let go’ after a contraction.
iv) Repeat
The goal is to work up to a 10 second hold and to repeat SET ONE up
to TEN times (two to three times per day).
SET TWO
i) Lift and squeeze the muscles – hold for one second
ii) Release gently
iii) Relax the muscles whilst you take a breath
It is really important to feel the muscles ‘let go’ after a contraction.
iv) Repeat
The goal is to repeat SET TWO up to TEN times (two to three times per
day).
Strengthening your pelvic floor might seem a long up road battle for some (it
can take months) but like any strengthening program, it is about committing
to doing your exercise – in this case daily. Choose three times in your day
where you know you can make it a regular practise.
FOR EXAMPLE: during/post your work out time

when you brush your teeth
whilst preparing meals
in the shower
tummy time/playtime with your child
NOTE: It is not recommended to do these when you are in the car as we often
sit slumped with our pelvis tucked under which is not the correct position.
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HOW TO USE THIS GUIDE
Each level contains -
• 3 SESSIONS PER WEEK TRAINING PROGRAM

• INSTRUCTIONS & PHOTOGRAPHS FOR EACH EXERCISE
Make sure you are confident and strong at each level before moving on.
@danalandgren ndgren 10© 2018 Dana Landgren. All Rights Reserved. NOT for resale.
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MAKE SURE YOU READ ME FIRST :)
As a Personal Trainer, it is great to be going on this
journey with you all. I am excited to help women “doing more repetitions … may encourage
no matter where they are build better futures for either pelvic floor over-activity and
themselves. Before we start however, it is important trouble releasing properly (which is a more
to read and understand some vital information about
your Pelvic Floor and Core, and those ‘6 pack’ muscles prominent problem that what you might
to ensure the best possible results. think) or muscle fatigue and perhaps
compensating with other muscles.”
***CAUTIONARY NOTES***
Before attempting any of these exercises in the Taryn Watson (FitRight Physio)
program please make sure you have read the
Introduction to the Guide and are completing the
Pelvic Floor Foundation Exercises. If it says to REST and RECOVER then it is IMPORTANT.
Prior to commencing any pelvic floor and core exercise, There are many different exercises and variations that
it is strongly recommended you consult a specialist can be done at each level. For the purposes of this
Women’s Health and Continence Physiotherapist. program – exercises have been selected and grouped
Studies show that 51% of us will not be able to correctly to create a weekly 3 session program. Some of the
perform a pelvic floor contraction and 25% of us may exercises have deliberately been used in more than
possibly be bearing down. If you are unable to, or one session as this can assist with the learning and
choose not to have a consultation before commencing mastery of the positions and movements.
be mindful that if you are not seeing any progress or
not feeling your pelvic floor engage, STOP, and make Remember this is not the program to over do things.
the time to seek professional assistance. For example, if you do other pelvic floor exercises 2-3
times per day, cut back to 1-2 times per day on the
The following exercises can also be beneficial in days you do one of the sessions above.
closing the gap for women suffering from diastasis
recti (abdominal separation). Again, if you are not
noticing your gap closing over the course of a couple
of months, STOP, and see your physiotherapist or
other health care practitioner.
***KEEP THINGS BALANCED***
When exercising any part of the body it is important

to keep things balanced in order to assist posture
and musculoskeletal health – pelvic stability is crucial
to your health. Research shows that strong gluteal
muscles are essential to pelvic stability and they also
play a part in assisting your pelvic floor and core.
(Yes, the butt!!! – Gives the saying “laughing your butt”
off extra meaning!!)
***DO NOT OVER DO THESE EXERCISES***
The pelvic floor group of muscles should not be ‘too

tight’ as this can cause as many problems as ‘not
tight’ enough – each end of the spectrum has its
complications.
I always go back to this reminder when doing Pelvic
s
Floor Exercises,
let’s d o t h i
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LEVEL ONE
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LEVEL
WEEKONE
PREPARATION
Monday
Neutral Pelvis Position Wednesday
PROGRAM
Friday
MONDAY
- WEEKLY PROGRAM
Pelvic Floor
Knee Openings + Lower
REPEAT 5 - 10 times alternating legs
Abdominals
Bridge Glutes
REPEAT 5 - 10 times
Pelvic Floor
4 Point Arm/Leg Lifts + Lower
REPEAT 5 - 10 times alternating sides
Abdominals
WEDNESDAY
Pelvic Floor
Leg Slides + Lower
Abdominals
Lying Side Clam Glutes

Pelvic Floor
Abdominals
FRIDAY
Pelvic Floor
Leg Lifts + Lower
Abdominals
Bridge or Clam or Glutes

REPEAT 5 - 10 times
Pelvic Floor
Abdominals
STRETCHING
Monday
Stretch and Cool Down Wednesday
Friday
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LEVEL ONE - INSTRUCTIONS
N E U T R A L P E LV I S P O S I T I O N
1. Lie on your back with your knees bent and feet
flat on the floor. Make sure your feet are parallel
and hip width apart.
2. Breathe deeply and relax.
3. To find your ‘neutral’ pelvis lay your hands on

your lower abdomen with the heel of each hand
on your hip bones, and your fingertips on your
pubic bone. Move your pelvic position so your
hands are level with the floor.
KNEE OPENINGS
1. Lie on your back in a neutral pelvis position.
2. Inhale then exhale to prepare. Pause your breath and

lift and squeeze your pelvic floor and draw in your lower
abdominal muscles. Use your hands to feel the lower
abdominal muscles activate.
3. Inhale as you slowly move one knee outwards.

Make sure you maintain a neutral pelvis. Use the deep
abdominal muscles to keep your pelvis from moving. This is
a small movement if you feel your pelvis roll your knee has
moved too far.
4. Exhale as you return your knee to the start position.
5. Release your pelvic floor and core, let go of the

contraction and relax the muscles.
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HEEL SLIDES
2. Inhale then exhale to prepare. Pause your breath

and lift and squeeze your pelvic floor and draw in
your lower abdominal muscles. Use your hands to feel
the lower abdominal muscles activate.
3. Inhale as you slowly slide one heel along the floor.

Make sure you maintain a neutral pelvis. As soon as
the back arches it is time to return the leg.
4. Exhale as you return your leg to the start position.

LEG LIFTS

3. Inhale as you slowly lift one leg off the floor to 90

degrees. Make sure you maintain a neutral pelvis.

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GLUTES – During these exercises there is no need to
engage your pelvic floor muscles.
BRIDGE
P E LV I C L I F T
1. Lie on your back in a neutral pelvis position. Make

sure your heels are just under your bent knees and
your feet, hips, shoulders and pelvis are aligned.
Keep your feet firmly planted on the floor and bring
your arms to your side.
2. Inhale to prepare and engage your abdominal

muscles and squeeze your glutes.
3. Exhale as you curl your tailbone off the floor, tilt

your pelvis up, and lift your bottom off the floor.
Make sure to press evenly into your heels.
4. Inhale as you hold this position. Exhale as you

lower your spine onto the floor, one vertebrae at a
time from top to bottom. Release your tailbone last
and come back to a neutral pelvis position.
5. Release your glutes and relax the muscles.
REPEAT 5 - 10 times
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LY I N G S I D E C L A M
1. Lie on your side on the floor. Rest your head
on your hand. Stack your hips directly on top of
each other and bend your knees. Make sure your
shoulders, hips and feet are aligned and your back
maintains its natural curve.
Alternative - extend one arm and rest your head on it or

a small cushion or folded towel.
2. Inhale to prepare and squeeze your glutes.
3. Exhale, as you raise your top knee away from your

bottom knee. Make sure your feet stay together. The
inside of your heels and big toes should be touching
throughout the movement.
If you are correctly aligned your legs should not open

far. This is a small movement if you feel your pelvis roll
your knee has moved too far.
4. Inhale, as you hold your knees open.
5. Exhale as you lower your top knee back to the start

position.
REPEAT 5 -10 times each side
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4 POINT SINGLE ARM LIFT
1. Move onto your hands and knees. Place your

hands below your shoulders and your knees below
your hips. Make sure your spine maintains its natural
curve.
If you find your wrists are uncomfortable with your

hands in this position an alternative is to make a fist.
(Not shown in this photo)

your lower abdominal muscles.
3. Inhale as you extend one arm out in front of you.

Make sure your pelvis stays in a neutral position and
you are not shifting your weight.
4. Exhale as you bring your arm back to the start

position.

REPEAT 5 - 10 times each arm
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4 POINT SINGLE LEG LIFT

1. Stay on your hands and knees. Check your hands
are below your shoulders and your knees are below
curve.

3. Inhale as you extend one leg behind you. Keep

your toe in contact with the floor. Make sure the
pelvis stays in a neutral position and you are not
shifting your weight.
4. Exhale as you bring your leg back to the start

position.

REPEAT 5 - 10 times each leg
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HAMSTRING STRETCH
1. Sit on the floor with your left leg extended in front
STRETCHES
of you and your right leg bent with your foot against
your inner thigh.
2. Lean forward from your hips and reach for your

ankle until you feel a stretch in your hamstring.
3. Hold for 15 seconds.
4. Change sides and repeat.
REPEAT 3 times each side
GLUTE STRETCH
1. Sit up tall with your legs out straight.
2. Bend your right leg and bring your right foot over
your left knee.
3. With your left arm, pull your bent leg in towards

your chest.
4. Twist your upper body to the right and place your

right hand close behind you. Take your gaze behind
you.
5. Hold this for 30+ seconds.
ABDOMINAL STRETCH
1. Lie on your front.
2. Keep your hands under your shoulders and elbows

hugged to your body.
3. Engage your back muscles to lift your chest off the

ground.
4. Hold for 10 seconds and release back down to the

floor.
REPEAT 3 times
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Yayyy!
!! You d
id it!
CONGRATULATIONS ON COMPLETING
LEVEL ONE OF THE PELVIC FLOOR AND
CORE PROGRAM.
You should be so proud of yourself! You’re on your way to having the strongest
pelvic floor and core that will be “comedy club proof!!” (No wetting your pants
laughing). Just be sure to use this program 3 times per week so you can stay
on track. Prior to commencing Level Two it is important you feel confident with
Level One and move along at your own pace. I suggest continuing with Level One
for a minimum of 4 weeks however some of you may find you will need longer
than 4 weeks depending on whether you’ve had complications to begin with.
Enjoy the road to a strong Pelvic Floor and Core.
With love and smiles
Dana
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LEVEL TWO
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LEVEL
WEEKTWO
PREPARATION
Monday
PROGRAM
Friday
MONDAY
- WEEKLY PROGRAM
Pelvic Floor
Abdominals
Bridge Glutes
REPEAT 5 - 10 times
Pelvic Floor
4 Point Arm and Leg Lift + Lower
Abdominals
WEDNESDAY
Pelvic Floor
Leg Lifts + Lower
Abdominals

Pelvic Floor
Abdominals
FRIDAY
Pelvic Floor
Table Top + Lower
Abdominals

REPEAT 5 - 10 times
Pelvic Floor
Abdominals
STRETCHING
Monday
Friday
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LEVEL TWO - INSTRUCTIONS
1. Lie on your back with your knees bent and feet flat
on the floor. Make sure your feet are parallel and hip
width apart.
3. To find your ‘neutral’ pelvis lay your hands on your

lower abdomen with the heel of each hand on your
hipbones, and your fingertips on your pubic bone.
Move your pelvic position so your hands are level
with the floor.
KNEE OPENINGS
WITH ARM UP AND MOVING BACK
1. Lie on your back in a neutral pelvis position and
raise one arm straight up in line with your shoulder.

your lower abdominal muscles. Use your free hand to
feel the lower abdominal muscles activate.
3. Inhale as you slowly move one knee outwards

and the opposite arm above your head to the floor.
abdominal muscles to keep your pelvis from moving.
This is a small movement if you feel your pelvis roll your
knee has moved too far.
4. Exhale as you return your knee and arm to the

start position.

REPEAT 5 - 10 times alternating arms and legs
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LEG LIFTS
WITH EXTENSION


degrees. Once your leg is at 90 degrees from the
floor extend your leg fully. Make sure you maintain a
neutral pelvis.
As soon as the back arches it is time to return the leg.
4. Exhale as you return your leg to a bent position

and then to the start position.

TA B L E TO P
1+1

your lower abdominal muscles. You can use your
hands to feel the lower abdominal muscles activate.
3. Inhale as you lift one leg off the floor to 90 degrees,

and then lift your other leg to the same position.
Focus on keeping your pelvic floor engaged.
4. Exhale as you lower the first leg back to the floor

keeping the knee bent, and then lower your other leg.

REPEAT 5 - 10 times alternating the starting leg
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BRIDGE
WITH ARM EXTENSION

your feet, hips, shoulders, and pelvis are aligned.
Keep your feet firmly planted on the floor and place
your arms parallel on the floor above your head.


Make sure to press evenly into your heels.

and come back to a neutral pelvis position.
REPEAT 5 - 10 times
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WITH FEET OFF THE FLOOR
1. Lie on your side on the floor. Rest your head on

your hand. Stack your hips directly on top of each
other and bend your knees. Raise both feet off the
floor. Make sure your shoulder, hips, and feet are
aligned and your back maintains its natural curve.
Alternative – extend one arm and rest your head on it or

a small cushion or folded towel


4. Inhale, as you hold your knees open.

position.
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4 POINT ARM AND LEG
LIFT

curve.


3. Inhale as you extend one arm out in front and

the opposite leg behind you. Keep your toe close
to the floor and tap the floor when your leg is fully
extended. Make sure your pelvis stays in a neutral
position and you are not shifting your weight.
4. Exhale as you bring your arm and leg back to the

start position.

REPEAT 5 - 10 times (alternating each arm and leg)
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HAMSTRING STRETCH
STRETCHES
your inner thigh.

GLUTE STRETCH
your left knee.

your chest.

you.
ABDOMINAL STRETCH


ground.

floor.
REPEAT 3 times
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Woo!!!
Awesom
e work g
irl!
LEVEL TWO OF THE PELVIC FLOOR AND
CORE PROGRAM.
Another level down and you’re stronger than ever! Give yourself a pat on the
back! Just be sure to use this program 3 times per week so you can stay on track.
Prior to commencing Level Three it is important you feel confident with Level
Two and move along at your own pace. I suggest continuing with Level Two for a
minimum of 4 weeks however some of you may find you will need longer than 4
weeks depending on whether you’ve had complications to begin with.
Enjoy the road to a strong Pelvic Floor and Core.
Dana
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LEVEL THREE
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LEVEL
WEEK
PREPARATION
Monday
THREE
PROGRAM
Friday
MONDAY
- WEEKLY PROGRAM
Pelvic Floor
Abdominals
Bridge Glutes
REPEAT 5 - 10 times
Pelvic Floor
4 Point Arm and Full Leg Lift + Lower
Abdominals
WEDNESDAY
Pelvic Floor
Bug Legs + Lower
Abdominals

Pelvic Floor
4 Point Arm and Full Leg Lift + Lower
Abdominals
FRIDAY
Pelvic Floor
Table Top Toe Taps + Lower
Abdominals

REPEAT 5 - 10 times
Pelvic Floor
Abdominals
STRETCHING
Monday
Friday
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LEVEL THREE - INSTRUCTIONS
1. Lie on your back with your knees bent and feet flat
on the floor. Make sure your feet are parallel and hip
width apart.

Move your pelvic position so your hands are level
with the floor.
KNEE OPENINGS
WITH ARM UP AND MOVING OUT
1. Lie on your back in a neutral pelvis position and

raise one arm straight up in line with your shoulder.

your lower abdominal muscles. Use your free hand to
feel the lower abdominal muscles activate.
3. Inhale as you slowly move one knee outwards and

the opposite arm out to the floor (keep it in line with
your shoulder). Make sure you maintain a neutral
pelvis. Use the deep abdominal muscles to keep your
pelvis from moving. This is a small movement if you feel
your pelvis roll your knee has moved too far.
4. Exhale as you return your knee and arm to the

start position.

REPEAT 5 - 10 times alternating arms and legs
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B U G L E G S - TA B L E TO P
P R E PA R AT I O N F O R S TA R T I N G P O S I T I O N
1.Lie on your back in a neutral pelvis position

with your arms raised straight up in line with your
shoulders.


4. Exhale then inhale as you lift one arm off the floor
inline with your shoulder and then lit your other arm
to the same position.
5. Exhale and release your pelvic floor and core, let

go of the contraction and relax the muscles.
BUG LEGS
1. Lie in Table Top position.

3. Inhale as you extend one arm and your opposite

leg out to just above floor level.
4. Exhale as you return your arm and leg back to the

Table Top position.

REPEAT 5 - 10 times alternating the starting arm and

leg
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TA B L E TO P TO E TA P S
P R E PA R AT I O N F O R S TA R T I N G P O S I T I O N

the lower abdominal muslces activate.

4. Exhale and release your pelvic floor and core, let

go of the contraction and relax the muscles.
TA B L E TO P TO E TA P S
1. Lie in Table Top position.

3. Inhale as you lower one leg and tap your toe on

the floor. Then return your leg back to the Table Top
position and then repeat with your other leg.
4. Exhale as you return your second leg back to the

Table Top position.

REPEAT 5 times alternating the starting leg
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BRIDGE
WITH LEG LIFTS

your feet, hips, shoulders, and pelvis are aligned.
Keep your feet firmly planted on the floor and bring
your arms to your side.


Raise one leg off the floor to 90 degrees keeping your
knee bent.

and come back to a neutral pelvis position with one
leg staying lifted off the floor at 90 degrees for the
remaining repetitions.
REPEAT 5 times with one leg up then change leg
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WITH TOP LEG EXTENSION
1. Lie on your side on the floor. Rest your head on

your hand. Stack your hips directly on top of each
other and bend your knees. Raise both feet off the
floor. Make sure your shoulder, hips, and feet are
Alternative – extend one arm and rest your head on it or

a small cushion or folded towel


4. Inhale, as you hold your knees open and extend

your top leg.
5. Exhale as you return your top leg to the bent knee

position then lower your top knee back to the start
position.
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4 POINT ARM AND FULL

LEG LIFT
curve.


3. Inhale as you extend one arm out in front and the

opposite leg behind you. Extend your arm and leg
so they are at shoulder and hip height. Make sure
your pelvis stays in a neutral position and you are not
shifting your weight.
4. Exhale as you return your arm and leg back to the

start position.

REPEAT 5 - 10 times (alternating each arm and leg)
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HAMSTRING STRETCH
STRETCHES
your inner thigh.

GLUTE STRETCH
your left knee.

your chest.

you.
ABDOMINAL STRETCH


ground.

floor.
REPEAT 3 times
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I’m so p
roud of y
ou!!!!
LEVEL THREE OF THE PELVIC FLOOR AND
CORE PROGRAM.
Reaching Level Three is incredible! It takes a lot of patience and consistency to
get to where you are and you’ve done just that! Enjoy endless hours of giggles
with friends without feeling like you may wet your pants. I’m sure by now you’ve
already noticed a huge difference in many areas but just be sure to use this
program 3 times per week so you can stay on track and be the happiest version
of yourself.
Enjoy your STRONG Pelvic Floor and Core!
Dana
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PREGNANCY
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PREGNANCY
WEEK PROGRAM
PREPARATION
Monday
Friday
MONDAY
- WEEKLY PROGRAM
Pelvic Floor
Supported Knee Openings + Lower
Abdominals
Supported Bridge Glutes

REPEAT 5 - 10 times
Pelvic Floor
4 Point Arm and Leg Slide + Lower
Abdominals
WEDNESDAY
Pelvic Floor
Seated Heel Slides + Lower
Abdominals
Seated Side Clam Glutes

Pelvic Floor
Abdominals
FRIDAY
Pelvic Floor
Seated Leg Lifts + Lower
Abdominals

REPEAT 5 - 10 times
Pelvic Floor
Abdominals
STRETCHING
Monday
Friday
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PREGNANCY - INSTRUCTIONS
S E AT E D
1. Sit against a wall (or other firm surface) with
your buttocks a comfortable distance from the
wall making room for your bump. Have your knees
bent and your feet flat on the floor. Make sure your
feet are parallel and as close to hip width apart as
possible. Place a pillow under your buttocks if you wish
for comfort.
For extra stability – Place your hands on the floor by

your side.

Move your pelvic position so your hip bones and
pubic bone are aligned and your hand is flat.
S E AT E D K N E E O P E N I N G S
1. Sit in a neutral pelvis position. For extra stability –
Place your hands on the floor by your side.

3. Inhale as you slowly move one knee outwards.

abdominal muscles to keep your pelvis from moving.
This is a small movement if you feel your pelvis roll your
knee has moved too far.
4. Exhale as you return your knee to the start

position.

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S E AT E D H E E L S L I D E S

3. Inhale as you slowly slide one heel along the floor.

Make sure you maintain a neutral pelvis. As soon as
the back arches it is time to return the leg.

S E AT E D L E G L I F T S


degrees. Make sure you maintain a neutral pelvis and
your knee bent.

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GLUTES – During these exercises there is no need
to engage your pelvic floor muscles.
SUPPORTED BRIDGE
P E LV I C L I F T
1. Support your upper back (including shoulder

blades) against a chair, fit ball or other secure
surface. Make sure your heels are just under
your bent knees and your feet, hips, shoulders,
and pelvis are aligned. Keep your feet firmly
planted on the floor and place your hands on
your lower abdomen.
2. Inhale and exhale to prepare and engage your

abdominal muscles and squeeze your glutes.
3. Inhale as you hold this position. Exhale as

you lower your spine towards the floor, one
vertebrae at a time from top to bottom. Release
your tailbone last and come to a neutral pelvis
position.
4. Exhale as you curl your tailbone away the

floor, tilt your pelvis up, and lift your bottom
away from the floor, squeezing your glutes. Make
sure to press evenly into your heels.
REPEAT 5 - 10 times
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S E AT E D S I D E C L A M
1. Sit on the floor and prop yourself up on one side
with one arm supporting your upper body. Stack
your hips directly on top of each other and bend your
knees. Make sure your shoulder, hips, and feet are
3. Exhale as you raise your top knee away from your

throughout the movement. If you are correctly aligned
your legs should not open far. This is a small movement
if you feel your pelvis roll your knee has moved too far.
4. Inhale as you hold your knees open.

position.
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GLUTES – During these exercises there is no need
to engage your pelvic floor muscles.
4 POINT ARM LIFT WITH

LEG SLIDE
1. Sit on a chair (or similar secure surface) in a neutral
pelvis position. Make sure both feet are firmly on
the ground with your knees bent no more than 90
degrees. Make sure your spine maintains its natural
curve.

3. Inhale as you lift one arm and slide the opposite

leg out in front of you. Keep your heel on the floor.
Make sure your pelvis stays in a neutral position and
you are not shifting your weight.
4. Exhale as you bring your arm and leg back to the

start position.

REPEAT 5 - 10 times alternating each arm and leg
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HAMSTRING STRETCH
PREGNANCY STRETCHES
1.Kneel on the floor. Place one leg in front and bend
to a 90 degree angle. Keep your front foot flat on the
floor.
2. Place your hands on your bent leg. (Place one hand

on a wall for stability if required.)
3. Lean forward keeping your torso upright.
4. Hold between 5 and 10 seconds depending on

your comfort.
LOWER BACK STRETCH

1. Sit on the floor with your legs a comfortable
distance apart.
2. Lift one arm over your torso keeping the chest

open.
3. Make sure your butt cheeks stay on the floor.

your comfort.
ABDOMINAL STRETCH
WITH PROP (BED, LOW TABLE, BENCH)
1. Kneel on the floor with your feet touching your

prop, Place one arm back and rest your hand on the
top of the prop for support.
2. Raise your other arm in line with your ear and

open your chest for an abdominal stretch.

your comfort.
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Sending
my love
to you an
your bum d
p!
CONGRATULATIONS ON COMPLETING THE
PREGNANCY LEVEL OF THE PELVIC FLOOR
AND CORE PROGRAM.
You should be so proud finding the time to work on yourself when all your
attention is on your beautiful bump. Working on your Pelvic Floor and Core now
will mean you can bounce back to your giggly self postpartum without wetting
your pants. Just be sure to use this program 3 times per week so you can stay
on track. Once you’ve given birth and have the all clear from your health care
practitioner you may begin Level One.
Enjoy your pregnancy and the road to a strong Pelvic Floor and Core.
Dana
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xoxo
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PELVIC FLOOR AND

CORE Dana’ ‘With

WHAT IS PELVIC FLOOR?

It is highly recommended you consult with a specialist

“Statistics show even after verbal

Whilst this program is designed for women of all

I firmly believe that taking control of our health

• an external ‘trans-abdominal real-time ultrasound’

I chose to have an internal ‘vaginal examination’

If you elect to have an internal examination the

08 Finding Your Pelvic

09 Pelvic Floor Foundation

10 How To Use This Guide

12 Level One Exercises

23 Level Two Exercises

33 Level Three Exercises

1. FINDING YOUR PELVIC FLOOR

NOTE: Do NOT do this often as it can lead to bladder issues.

b) Notice what it feels like to hold in flatulence (wind/gas).

TRY THESE POSITIONS and try to feel the lift.

• stand tall with a neutral spine

Choose from any of the below positions:

• stand tall with a neutral spine

-- Complete each set TWO to THREE times per day —

FOR EXAMPLE: during/post your work out time

• 3 SESSIONS PER WEEK TRAINING PROGRAM

***KEEP THINGS BALANCED***

When exercising any part of the body it is important

***DO NOT OVER DO THESE EXERCISES***

The pelvic floor group of muscles should not be ‘too

I always go back to this reminder when doing Pelvic

Lying Side Clam Glutes

Bridge or Clam or Glutes

2. Breathe deeply and relax.

3. To find your ‘neutral’ pelvis lay your hands on

2. Inhale then exhale to prepare. Pause your breath and

3. Inhale as you slowly move one knee outwards.

4. Exhale as you return your knee to the start position.

5. Release your pelvic floor and core, let go of the

REPEAT 5 - 10 times alternating legs

2. Inhale then exhale to prepare. Pause your breath

3. Inhale as you slowly slide one heel along the floor.

4. Exhale as you return your leg to the start position.

5. Release your pelvic floor and core, let go of the

REPEAT 5 - 10 times alternating legs

2. Inhale then exhale to prepare. Pause your breath

3. Inhale as you slowly lift one leg off the floor to 90

4. Exhale as you return your leg to the start position.

5. Release your pelvic floor and core, let go of the

REPEAT 5 - 10 times alternating legs

1. Lie on your back in a neutral pelvis position. Make

2. Inhale to prepare and engage your abdominal

3. Exhale as you curl your tailbone off the floor, tilt

4. Inhale as you hold this position. Exhale as you

5. Release your glutes and relax the muscles.

Alternative - extend one arm and rest your head on it or

2. Inhale to prepare and squeeze your glutes.

3. Exhale, as you raise your top knee away from your

If you are correctly aligned your legs should not open

KEEP THINGS BALANCED

DO NOT OVER DO THESE EXERCISES