Uploaded July 2023 | Updated September 2026, 47 minutes ago
These 4 pelvic floor safe core exercises for people with pelvic floor problems strengthen the deep abdominal (TA) muscles, low back, buttock and hip muscles. Physiotherapist Michelle Kenway guides you step-by-step through these core exercises including modifications for beginners. Includes how to activate deep abdominal transverse abdominis (TA) exercises that promote pelvic floor recovery and support.
Suitable with pelvic floor weakness and recovery with mild-moderate low back pain.
Pelvic Floor Safe Core Exercises -Timestamps
0:00 Introduction
0:54 Bridge exercise (buttocks)
2:02 Clam and deep abdominal exercise (abs and hips)
2:24 Deep abdominal (TA) exercise
3:58 Single leg raise modified (TA and pelvic stability)
4:43 Single leg raise kneeling
5:25 Modified plank exercise (core strengthening)
Beginners core exercises should feel comfortable and pain free. Cease core exercises that cause physical discomfort.
Bridge Core Exercise
Bridge trains the buttocks and lower back for strengthening and stabilizing the spine and pelvis. Start lying on the back, slide one heel at a time towards the buttocks so both knees are bent and feet flat. Take the knees and hips apart so the knees are wider than hips and feet turned outwards.
Beginners push down through heels and raise the buttocks to a comfortable height. Slowly lower down and relax the buttocks.
Clam & Abdominal Core Exercise
Clam exercise for beginners combines deep abdominal core muscle activation and hip strengthening. Start lying on one side with both knees slightly bent and knees stacked on top of each other.
Gently draw the lower belly slightly inwards towards the spine to firm the lower abdominal core muscles breathing normally. Lift and then lower the uppermost knee from the lower leg keeping both feet together throughout.
Single Leg Raise Core Exercise
Single leg raise is a beginners core exercise for the long spinal muscles, buttocks and deep abdominal core muscles. Start kneeling, hands under shoulders and knees directly under hips.
Gently activate the deep abdominal muscles drawing the lower abdominal wall slightly towards the spine. Extend one leg out behind with toes directed down. Raise the extended leg off the ground so the heel is no higher than the buttocks. Lower the leg so the toes touch the ground.
Modified Plank Core Exercise
The plank core exercise strengthens abdominal core muscles, spine and shoulders. This is a modified beginners version of the plank.
Start lying prone, elbows under the shoulders and forearms on the ground. Draw both shoulders away from the ears and raise the chest.
Engage the deep abdominal muscles gently drawing in the lower abdominal wall. Raise the chest and hips off the ground supporting the trunk through the forearms, elbows and knees. Keep the body line straight from the shoulders through to the knees. Breathe normally throughout this beginners core exercise before lowering the trunk back down.
#physiotherapy #pelvicfloorexercises #coreexercises #beginners #pelvicfloorphysio
Disclaimer The information provided in this video is intended as general information and not a substitute for individual pelvic floor physiotherapy advice regarding pelvic floor dysfunction.
These 4 pelvic floor safe core exercises for people with pelvic floor problems strengthen the deep abdominal (TA) muscles, low back, buttock and hip muscles. Physiotherapist Michelle Kenway guides you step-by-step through these core exercises including modifications for beginners. Includes how to activate deep abdominal transverse abdominis (TA) exercises that promote pelvic floor recovery and support.
Suitable with pelvic floor weakness and recovery with mild-moderate low back pain.
Pelvic Floor Safe Core Exercises -Timestamps
0:00 Introduction
0:54 Bridge exercise (buttocks)
2:02 Clam and deep abdominal exercise (abs and hips)
2:24 Deep abdominal (TA) exercise
3:58 Single leg raise modified (TA and pelvic stability)
4:43 Single leg raise kneeling
5:25 Modified plank exercise (core strengthening)
Beginners core exercises should feel comfortable and pain free. Cease core exercises that cause physical discomfort.
Bridge Core Exercise
Bridge trains the buttocks and lower back for strengthening and stabilizing the spine and pelvis. Start lying on the back, slide one heel at a time towards the buttocks so both knees are bent and feet flat. Take the knees and hips apart so the knees are wider than hips and feet turned outwards.
Beginners push down through heels and raise the buttocks to a comfortable height. Slowly lower down and relax the buttocks.
Clam & Abdominal Core Exercise
Clam exercise for beginners combines deep abdominal core muscle activation and hip strengthening. Start lying on one side with both knees slightly bent and knees stacked on top of each other.
Gently draw the lower belly slightly inwards towards the spine to firm the lower abdominal core muscles breathing normally. Lift and then lower the uppermost knee from the lower leg keeping both feet together throughout.
Single Leg Raise Core Exercise
Single leg raise is a beginners core exercise for the long spinal muscles, buttocks and deep abdominal core muscles. Start kneeling, hands under shoulders and knees directly under hips.
Gently activate the deep abdominal muscles drawing the lower abdominal wall slightly towards the spine. Extend one leg out behind with toes directed down. Raise the extended leg off the ground so the heel is no higher than the buttocks. Lower the leg so the toes touch the ground.
Modified Plank Core Exercise
The plank core exercise strengthens abdominal core muscles, spine and shoulders. This is a modified beginners version of the plank.
Start lying prone, elbows under the shoulders and forearms on the ground. Draw both shoulders away from the ears and raise the chest.
Engage the deep abdominal muscles gently drawing in the lower abdominal wall. Raise the chest and hips off the ground supporting the trunk through the forearms, elbows and knees. Keep the body line straight from the shoulders through to the knees. Breathe normally throughout this beginners core exercise before lowering the trunk back down.
#physiotherapy #pelvicfloorexercises #coreexercises #beginners #pelvicfloorphysio
Disclaimer The information provided in this video is intended as general information and not a substitute for individual pelvic floor physiotherapy advice regarding pelvic floor dysfunction.
