Pelvic floor activation

Progressive strengthening and deep stabilization for pelvic control and lumbar well-being.

Area
Pelvic floor
Series
3
Repetitions
3 sets of 10 repetitions
Frequency
Daily in moments of calm
A woman sitting cross-legged on a mauve cushion with her hands on her belly Retrato oficial de la Lic. Laura Cortez Moza, Fisioterapeuta y Kinesióloga Indicated by Lic. Laura Cortez Moza Profile

How to do it step by step

  1. Sit in a comfortable position or lie on your back with calm breathing.

  2. Gently contract your pelvic floor muscles as if you wanted to stop the flow of urine, lifting inwards.

  3. Hold the contraction for 5 seconds while continuing to breathe normally.

  4. Relax completely for 5 seconds before starting the next repetition.

Why it helps

It provides support to the pelvic organs and works in conjunction with the transverse abdominis to stabilize the pelvis and lower back.

Common Mistakes

Hold your breath or squeeze your glutes and thighs. The contraction should be internal and subtle.

Continue with other exercises

View all exercises