30-Minute Pelvic Floor Reset & Balance Workout for Pregnancy and Postpartum

Join perinatal fitness trainer and birth doula, Gina, in this 30-minute pelvic floor reset and balance workout designed to help you feel stronger and more functional during pregnancy and motherhood. This workout consists of three rounds of different movements aiming to reset pelvic floor tension and bring balance. The exercises include pelvic floor mobility work, strength circuits using weights and bands, and targeted muscle activations. Ideal for pregnant women, new moms, and anyone looking to improve pelvic floor health, this session provides clear instructions and modifications to suit your needs.

Equipment needed: yoga block, soft pillow, a medium to heavy weight, optional wedge, and a long resistance band.

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00:00 Introduction to Pelvic Floor Reset and Balance Workout
00:27 Meet Your Trainer: Gina
00:44 Workout Overview and Equipment Needed
00:59 Section 1: Pelvic Floor Mobility Work
02:03 All Fours Back Expansion Exercise
03:33 All Fours Hip Shift Exercise
08:15 Tabletop Position and Pelvic Tilts
10:33 Activation Exercise with Yoga Block
13:13 Strengthening Exercises: Right Hold with Weights
16:13 Release Exercises: Targeting the Anterior Pelvic Floor
19:33 Single Leg Deadlift and Standing Hip Shift
25:13 Section 3: Long Band Exercises
32:13 Conclusion and Additional Resources

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Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.

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