Building strength, coordination, and endurance in your hips, abs, and pelvic floor is important for everything you do each day. Simple tasks like loading laundry, carrying groceries, or bending down to pick something up all require these muscles to work together like a team. But sometimes, these muscle groups need a little extra training to get back on track.
Whether you've had surgery, an injury, a baby, or you're just getting back into exercise after a break, these gentle exercises are a great place to start. They focus on the pelvic floor, hips, abdomen, and spine—key areas that support your body in everyday movements.
Things Off Down There?
Things Off Down There?
Before you begin, if you've had surgery, make sure to check with your doctor to get the all-clear.
Each of these exercises can be done for 8-12 repetitions, with 3 sets each day. Watch the included video with Dr. Amanda Olson providing demonstrations of these exercises.
- Start by lying on your back. As you inhale, let your pelvic floor relax. When you exhale, gently contract the pelvic floor muscles. Dr. Amanda demonstrates this by showing with her hand that the pelvic floor relaxes on the inhale and contracts on the exhale.
- Lie on your back with your knees bent. Lift your hips directly off the mat, then gently lower them back down. For this exercise, focus on squeezing your glutes (the muscles in your butt). Make sure your hips lift straight up and down without rolling.
- Lie on your side and lift your body up onto your elbow, holding the position for 30 to 60 seconds. If you want to make it harder, try extending your legs straight.
- Lie on your stomach with a pillow under you if needed. Inhale to relax, then exhale and straighten one leg by tightening your knee. Lift the leg just a couple of inches toward the ceiling, then lower it back down. Focus on tightening your glutes before you lift the leg to avoid straining your back.
- Start on your hands and knees. Extend one leg out to the side, then lift it up and move it straight back behind you. Finally, bring it across your body, creating a triangle or arrowhead shape with your foot. Repeat this movement with each leg.
These exercises are a gentle way to help your body remember how to move, building the strength and coordination you need for everyday life.
Kegel Weights
Things Off Down There?
