25-Min Pelvic Floor Balance & Activation
Want to strengthen your pelvic floor while improving your connection and body awareness? In this 25 minute pelvic floor workout, I’ll guide you through 7 different pelvic floor exercises using a variety of activation strategies to help you better connect with and strengthen your pelvic floor. This is more than just Kegels! We’ll use breathing, adduction, abduction, hip positioning, and single-leg strength work to challenge the pelvic floor in different ways while also supporting pelvic mobility and overall movement. Check out more of our workouts here: https://mamastefit.com/fitness-programs/ 00:00 Workout Overview 00:37 Gear and Setup 02:06 Round One Banded Squats 03:13 Round One Block Squeeze Deadlifts 04:21 Round Two Banded Squats 05:33 Round Two Block Squeeze Deadlifts 06:49 Round Three Banded Squats 07:54 Round Three Block Squeeze Deadlifts 09:55 Round One B Stance Squat Contralateral 11:01 Round One Staggered Stance RDL Contralateral 12:13 Round One B Stance Squat Ipsilateral 13:22 Round One Staggered Stance RDL Ipsilateral 14:40 Round Two B Stance Squat Contralateral 15:41 Round Two Staggered Stance RDL Contralateral 16:50 Round Two B Stance Squat Ipsilateral 18:01 Round Two Staggered Stance RDL Ipsilateral 19:01 Final Round 27:01 Conclusion and Program Offerings ———— 🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH Your go-to guide for prenatal fitness, birth prep, and postpartum recovery. 👇 Start Preparing for Birth Today 📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepa... 📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepa... Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase. 💻 Explore Our Online Programs: Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education: 🏋🏻♀️ Prenatal & Postpartum Fitness Programs 🎓 Childbirth + Postpartum Education Courses → https://mamastefit.com 🤱 Just Had a Baby? 📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/core Start reconnecting with your core and feeling strong again—safely and confidently. ——— 📲 Follow Us on Instagram for Daily Tips + BTS / mamastefit ——— ✨ Shop Our Favorites: ⚡️ Electrolytes we love → https://drinklmnt.com/mamaste 🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne 👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500
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