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Core & pelvic floor

Dynamic Core & Pelvic Rhythm

A rhythmic session designed to build integrated core strength and pelvic floor responsiveness. You'll feel supported and energized through mindful movement.

20 minAll levelsEquipment: mat
60

Warm-up

  • Cat-Cow with Pelvic Floor Awareness

    180 seconds

    Connect your pelvic floor to your exhale on cat, and soften on your inhale in cow.

    Illustration of Cat-Cow with Pelvic Floor Awareness

Main session

Integrated Core Flow

3 rounds

  • Modified Dead Bug

    10 reps

    Keep your lower back connected to the mat, extending one arm and opposite leg slowly.

    0 / 10
    Illustration of Modified Dead Bug

  • Bridge with Pelvic Floor Engagement

    12 reps

    Lift your hips feeling a gentle lift in your pelvic floor as you articulate your spine up.

    0 / 12
    Illustration of Bridge with Pelvic Floor Engagement

  • Plank (Forearm or Full)

    40 seconds

    Draw your navel gently towards your spine, maintaining a long line from head to heels.

    Illustration of Plank (Forearm or Full)

Cool-down

  • Thread the Needle Stretch

    120 seconds

    Release tension in your shoulders and upper back as you gently twist.

    Illustration of Thread the Needle Stretch

Tags

corepelvic floordynamicstrengthflowall levels