Exercise library

Pregnancy & pelvic health exercises

Pelvic floor and core exercises for pregnancy and afterwards.

Single-exercise guides and staged recovery programmes, each drafted to a shared house style and clinically reviewed by an HCPC-registered physiotherapist.

Individual exercises

Pelvic Floor Activation (Basic)A gentle 'lift and squeeze' pelvic floor contraction, the foundation exercise for pelvic floor rehabilitation.Pelvic healthEarly rehabView details

Pelvic Floor Endurance HoldHolding a pelvic floor contraction for progressively longer counts, building the endurance needed for daily continence.Pelvic healthStrength phaseView details

Fast-Twitch Pelvic Floor 'The Knack'A quick pre-emptive pelvic floor squeeze timed just before a cough or sneeze, a technique proven to reduce leakage.Pelvic healthStrength phaseView details

Deep Core and Pelvic Floor Co-ActivationGently drawing in the lower abdomen together with the pelvic floor, rebuilding coordinated deep core support.Pelvic healthStrength phaseView details

Diastasis-Safe Curl-UpA modified, supported abdominal curl that avoids doming through the midline while abdominal separation heals.Pelvic healthMobility phaseView details

Pelvic Floor Relaxation / DropConsciously lengthening and releasing the pelvic floor with breathing, important where the pelvic floor is overactive rather than weak.Pelvic healthEarly rehabView details

Diaphragmatic Breathing for Pelvic FloorSlow belly breathing that gently moves the pelvic floor with the diaphragm, foundational for pelvic floor retraining.Pelvic healthEarly rehabView details

Bridge with Pelvic Floor EngagementA hip bridge combined with a light pelvic floor lift, integrating pelvic floor control into a functional strength movement.Pelvic healthStrength phaseView details

Squat with Pelvic Floor ControlA controlled squat coordinating a pelvic floor lift on the effort phase, protecting pelvic support during functional lifting.Pelvic healthReturn to functionView details

Standing Pelvic Tilt (Pregnancy)A standing pelvic tilt easing pelvic girdle discomfort, safe throughout pregnancy when guided appropriately.Pelvic healthEarly rehabView details

Side-Lying Hip Abduction (Pregnancy-Safe)A gentle side-lying hip strengthener that avoids provocative positions for pelvic girdle pain during pregnancy.Pelvic healthStrength phaseView details

Return-to-Running Pelvic Floor CheckA staged hopping and jogging-on-the-spot check to confirm pelvic floor control before returning to running.Pelvic healthReturn to functionView details

Bowel Emptying PositioningUsing a footstool and forward-lean position on the toilet to align the pelvic floor for easier, less straining bowel emptying.Pelvic healthEarly rehabView details

Reverse Kegel (Pelvic Floor Lengthening)Gently bulging/lengthening the pelvic floor on the out-breath, retraining relaxation where over-tension is the main issue.Pelvic healthMobility phaseView details

Recovery programmes

Staged home-exercise programmes for conditions in this area.

Women's healthStress urinary incontinence exercises

A staged pelvic floor programme for stress urinary incontinence from a HCPC-registered physiotherapist - the right technique, then strength and impact.

8 exercises Women's healthPregnancy-related pelvic girdle pain exercises

A staged exercise programme for pelvic girdle pain in pregnancy from a HCPC-registered physiotherapist - ease the pain, support the pelvis, and stay mobile.

10 exercises

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Using these exercises safely

A few general rules that apply to every exercise and programme in this library:

Build up gradually. Start with the easier end of what is suggested and add more only when it feels comfortable.
Some muscle soreness during or after is normal - up to about 3 or 4 out of 10 that settles within a day is fine.
Sharp pain, pain that spreads down a limb, pain that wakes you at night, or pain that is clearly worse the next morning means stop and get it checked.
Do not push through pain to 'earn' progress. Slow, steady loading is what builds tissue tolerance.
These are general exercises, not a substitute for a personal assessment. If you are not sure what is wrong, or things are not improving, book an assessment.

If your symptoms are severe, spreading, or you feel unwell, see a doctor rather than starting exercises.

Not sure which exercises are right?

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Book an online assessment with an HCPC-registered physiotherapist and get a rehab plan matched to your condition and stage.

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