Pelvic-floor focus
Core
Sit tall, gently draw up the pelvic-floor muscles, then fully release.
Use in a programExercise profile
Best forRehabGeneral fitness
Effectiveness★★★★☆ 4/5
EquipmentNone
Also worksCore
Recommended2-3 x 8-10 lifts with full release
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Pelvic-floor awareness and control, including full relaxation.
- Setup
- Sit or lie comfortably, breathe normally.
- Common mistakes
- Holding the breath or squeezing the glutes instead.
- Easier
- Start with short, gentle lifts and full releases.
- Harder
- Hold a little longer, always fully releasing after.
- Safety
- Learning to relax the pelvic floor matters as much as lifting; a women's-health physiotherapist can guide you.