Your pelvic floor muscles play a crucial role in core stability, bladder control, and overall body strength—especially for women during and after pregnancy. Strengthening these muscles can improve posture, enhance sexual health, and prevent issues like incontinence. This 1-week challenge is designed to help you build a strong pelvic foundation with simple, effective exercises you can do at home.
Why Pelvic Floor Strength Matters
- Improves bladder and bowel control
- Supports core stability and posture
- Reduces risk of pelvic organ prolapse
- Enhances intimacy and sexual wellness
How the 1-Week Challenge Works
- Duration: 7 days
- Time Commitment: 10–15 minutes daily
- Equipment Needed: None (optional: yoga mat)
Day-by-Day Pelvic Floor Plan
Day 1: Basic Kegels
- How to Do It:
- Sit or lie down comfortably.
- Squeeze the muscles you use to stop urine mid-flow.
- Hold for 5 seconds, then relax for 5 seconds.
- Reps: 10 times, 3 sets throughout the day.
Day 2: Quick Contractions
- How to Do It:
- Perform short, rapid squeezes of your pelvic floor muscles.
- Hold each squeeze for 1 second, relax for 1 second.
- Reps: 20 times, 3 sets.
Day 3: Bridge Pose with Pelvic Squeeze
- How to Do It:
- Lie on your back, knees bent, feet flat on the floor.
- Lift your hips while squeezing your pelvic floor muscles.
- Hold for 5 seconds, lower slowly.
- Reps: 10 times.
Day 4: Squats with Pelvic Engagement
- How to Do It:
- Stand with feet shoulder-width apart.
- Lower into a squat while engaging your pelvic floor.
- Return to standing and relax.
- Reps: 12–15 times.
Day 5: Happy Baby Pose
- How to Do It:
- Lie on your back, bring knees to chest, grab feet or ankles.
- Gently open hips while relaxing pelvic floor.
- Hold: 30 seconds for 3 rounds (focus on relaxation).
Day 6: Kegel with Core Activation
- How to Do It:
- Sit tall, contract your pelvic floor and gently draw your belly button in.
- Hold for 10 seconds, relax for 10 seconds.
- Reps: 10 times.
Day 7: Full Flow Routine
- Combine all previous exercises into one 10-minute session for a complete pelvic workout.
✅ Bonus Tips for Success:
- Do not hold your breath during exercises.
- Avoid contracting glutes or thighs—focus on pelvic muscles.
- Stay consistent—results come with daily practice!