Exercise library
Search by name or filter by purpose. Each guide includes setup, steps, breathing, common mistakes and ways to modify.
- 90/90 Diaphragmatic Breathing, Breathing. Lie on your back with your calves resting along a chair seat so the thighs are vertical and the shins horizontal, with hips and knees both at 90°. Inhale through the nose into the lower ribs and belly. Exhale slowly and let the jaw, belly, and pelvic floor soften downward.
- Child's Pose, Mobility. Kneel with the knees wide and the big toes together. Sit the hips back toward the heels, fold forward between the thighs and rest the forehead down. Let the lower back widen on each inhale.
- Happy Baby, Mobility. Lie on your back. Draw the knees wide, outside your ribcage, toward the armpits, and hold the outer edges of the feet with your arms outside your legs. Stay within an easy, comfortable range.
- Adductor Rock-Back, Mobility. From hands and knees, extend one leg straight out to the side with the sole flat on the floor, then rock the hips back toward the opposite heel. Keep the back flat and the breath slow.
- Half-Kneeling Hip-Flexor Stretch, Mobility. Half-kneel on a cushion with the back shin running up a couch or wall behind you. Tuck the tailbone slightly, stack the torso upright, and stay well inside a comfortable range.
- Piriformis Figure-4 Stretch, Mobility. Lie on your back and cross one ankle over the opposite thigh just above the knee, letting that knee open out to the side. Reach through the gap, clasp behind the bottom thigh and gently draw it toward the chest.
- Supported Deep Squat Breathing, Breathing. Hold a door frame or sturdy counter and squat only as low as you can stay relaxed with both heels flat on the floor. Breathe slowly and let the pelvic floor lengthen on the exhale.
- Glute Bridge, Strength. Lie on your back with knees bent. Exhale and lift the hips to a comfortable height without squeezing the buttocks hard.
- Banded Side Steps, Strength. Place a light loop band level around both thighs, just above the knees. Take small, controlled steps to the side, keeping the band taut, the hips level and the knees tracking over the toes.
- Hip Hinge, Strength. Stand tall with a soft knee bend and the shins vertical. Send the hips straight back as the chest tilts forward, keeping a long spine, then return by driving the hips forward. Move slowly.
This is education, not medical treatment.
Pelvic Floor Power Up is general information. It is not a diagnosis, a treatment, or personalised medical advice, and it is no substitute for being assessed by a qualified professional. Nobody has examined you.
- Talk to a doctor or pelvic-health physiotherapist before you start, particularly if you are pregnant or postnatal, have had pelvic surgery, or have been diagnosed with a prolapse.
- Stop and seek advice if any exercise increases your pain, pressure or urinary symptoms.
- Seek medical care promptly for blood in your urine or stool, fever, new inability to pass urine, numbness in the saddle area, or severe or rapidly worsening pain.