Downloadable Exercises For Your Pelvic Floor

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DOWNLOADABLE PELVIC FLOOR EXERCISE SHEETS​

Keeping your pelvic floor healthy and strong is a daily effort. Just as with normal strength training and exercise, it’s important to regularly work your pelvic floor so it can fully contract, relax and function properly. Regular pelvic floor workouts also help to prevent other problems, such as urinary incontinence.

Click the images below to download these workout sheets and work with your pelvic floor physical therapist to develop a routine that works best for you!

Note: Always check with your doctor or PT prior to beginning any new exercise routine.

DIFFICULTY LEVEL: EASY - ALL FITNESS LEVELS

Diaphragmatic Breathing
Diaphragmatic Breathing
DIAPHRAGMATIC BREATHING WITH FOAM ROLL
Diaphragmatic Breathing with foam roll
Transverse Abdominus
Transverse Abdominus
Transverse Abdominus Bracing While Sitting
Transverse Abdominus Bracing While Sitting
POSTERIOR PELVIC TILT
Posterior pelvic tilt
Brace Supine Marching
Brace Supine Marching
Single Knee to Chest Stretch
Single Knee to Chest Stretch
Double Knee To Chest Stretch
Double Knee To Chest Stretch
Exercise Ball Marching
Exercise Ball Marching
Bridge With Arms Crossed
Bridge With Arms Crossed
Isometric Oblique Stabilization
Isometric Oblique Stabilization
Lower Trunk Rotation
Lower Trunk Rotation
Sahrmann Level 1
Sahrmann Level 1
Sahrmann Level 2
Sahrmann Level 2
Seated Marching With Elastic Band
Seated Marching With Elastic Band
Standing Marching
Standing Marching
Abdominal Crunch
Abdominal Crunch
Bridge With Toes Up
Bridge With Toes Up
Bird Dog Arms Only
Bird Dog Arms Only
Mini Squat
Mini Squat
Plie Squat
Plie Squat
Seated Marching Alternate Arms & Legs
Seated Marching Alternate Arms & Legs
Standing Marching Single Leg
Standing Marching Single Leg
Wall Push Ups
Wall Push Ups
Weight Shift Lateral
Weight Shift Lateral
SEATED OBLIQUE ROTATION
Seated Oblique Rotation

Difficulty Level: Moderate

Plie Squat
Plie Squat
Seated Marching Alternate Arms & Legs
Seated Marching Alternate Arms & Legs
Standing Marching Single Leg
Standing Marching Single Leg
Wall Push Ups
Wall Push Ups
Plie Squat
Plie Squat
Seated Marching Alternate Arms & Legs
Seated Marching Alternate Arms & Legs
Standing Marching Single Leg
Standing Marching Single Leg
Wall Push Ups
Wall Push Ups
Bridge With Adduction
Bridge With Adduction

Difficulty Level: DIFFICULT

Supine 90 90 Marching spelvic bracing
Supine 90 90 Marching spelvic bracing
Looped elastic band hip flexion extension/supine marching
Looped elastic band hip flexion extension/supine marching
Foam Roll Marching
Foam Roll Marching
Dumbell Pull Over
Dumbell Pull Over
Unsuported Bicycle Brace
Unsuported Bicycle Brace
Bird Dog Quadruped Alternate Arm & Leg
Bird Dog Quadruped Alternate Arm & Leg
Lateral Lunge Difficult
Lateral Lunge Difficult
Bird Dog Exercises
Bird Dog Exercises

Difficulty Level: VERY DIFFICULT

Elastic Band Bicycle Brace
Elastic Band Bicycle Brace
Side Plank Crunches
Side Plank Crunches
Supine Crunch Touch
Supine Crunch Touch

 

NOTE: The information shared within NAFC’s Pelvic Floor Health Center is meant to be used as a guide but should not be considered a replacement for medical advice. Not all pelvic floor exercises are for everyone, and we strongly urge you to talk to your doctor before beginning any new workout routine, and, if possible, see a physical therapist trained in pelvic floor health to receive a diagnosis and treatment recommendation.


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