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3 Minute Exercise Challenge For Your Pelvic Floor

Updated: May 3, 2023

Let’s talk about three exercises you can do that have a major impact on your pelvic floor. Maybe you’re dealing with pelvic pain, leakage after having a baby, or maybe you just feel disconnected from that part of your body. I am going to show you three different exercises focusing on the position of your hips and awareness of your breath. Think of it as a 3 minute challenge for your pelvic floor. Let’s get started!


Each of these three exercises I want you to spend just one minute a piece doing them everyday for a week. If a week feels good, maybe try two weeks just to see if it makes a difference in what you’re feeling in your pelvic floor.


Modified Squat

The first exercise we are going to do is working into a squatting position. I recommend having something to hang onto, especially if you’re not a pro at squats. We are not focused on making this a balance activity, so something to hold onto is great so that you can emphasize lengthening your pelvic floor by getting your hips in the right position and breathing.

woman squatting
  • Position your feet shoulder width apart.

  • Try not to let your knees come inward.

  • Find neutral pelvic alignment.

  • Maintain neutral pelvic alignment all the way through the squat.

  • Inhale as you descend into the squat.

  • Exhale as you come back to standing.

  • Complete for 1 minute duration.

*Pro tip: Try not to tuck your booty or arch your back too much, find neutral alignment in your pelvis and spine and stay there.


During inhalation, our pelvic floor lengthens (moving downward) and during exhale the pelvic floor responds by contraction just a little bit. Focusing on your breath can kind of “kick start” this whole system because the diaphragm is signaling the pelvic floor as to what to do.

Deep Squat Back Breathing

Okay, let’s move onto the next exercise. For this one we are going to move into a deep squat position while holding onto something. Make sure whatever it is that you’re holding onto (leg of a heavy chair, something low to the ground, etc.), is not going to give way.

deep squat back breathing
  • Move into a deep squat anchoring yourself to something low to the ground.

  • Allow your back to round out and notice the nice stretch you feel.

  • Once stable in this nice stretch, focus on your breath again.

  • Inhale, breathing into your back.

  • Exhale and relax.

  • Repeat for 1 minute duration.

*Pro tip: Try to relax as best you can in this position. Holding onto something sturdy will help you to do this. Try breathing deeper sending your breath into your back each time.

Modified Lunge & Rotate

The last exercise is a little bit more detailed but still pretty simple. Grab a stretchy band (I use a theraband) or whatever you have at home.

woman lunging
  • Grab the band in one hand.

  • Step forward away from the band’s anchor creating just a little bit of tension.

  • The leg on the side of the band is going to step back.

  • The leg on the opposite side of the band is slightly stepped forward.

  • Move into a baby lunge position by slightly bending both of your knees

  • Bring the back foot’s heel slightly off the ground.

  • Bring the band to the center (near your belly button).

  • Inhale, complete a modified squat by bending the knees slightly while rotating your trunk toward the side of your forward leg.

  • Exhale, return to starting position.

  • Repeat for 1 minute duration.

This last exercise can be somewhat challenging, but our goal here is to focus on quality movement versus quantity. You’re only doing it for a minute, so make those reps count.

You did it!

You did it! Great work. All three of these are great pelvic floor exercises and my challenge to you is to give these a try for a week, maybe two. Just these three exercises, one minute each, every day, at least 4-5 times a week. With doing these, you will start to become a little bit more connected with your pelvic floor and more aware of what you feel down there. You may even begin to find awareness of how your pelvic floor lengthens and contracts in coordination with your breath. You will also potentially start to feel your hips have more mobility and flexibility, and maybe even notice an improvement in your core strength. These things happen organically just by starting to stack the pieces together by coordinating your breath with your pelvic floor and core.


If you'd like to follow along with the video I created for these exercises, check out the link here.


Want to learn more about the benefits of breath work and practicing diaphragmatic breathing? Check out my post "What Is Diaphragmatic Breathing?" to find out more.

Interested in learning more about this topic or have questions? Feel free to reach out to us at 502-939-8564 or request a consultation here.

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