Deep Core + Pelvic Floor Connection 🤍
Complete movements 1–4 circuit style:
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5–8 reps of each movement
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3 total sets
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Diaphragmatic Breathing
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Pelvic Tilts
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Heel Slides
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90/90 Breathing on the Wall
✨ Focus this week: Reconnect to your breath, rebuild core awareness, and create stability from the inside out.
Diaphragmatic Breathing
Start laying comfortably on your back with knees bent. Place one hand on your ribs and one on your belly. As you inhale through your nose, think about filling your ribs, belly, and pelvic floor with air—allowing everything to gently expand and relax. Then slowly exhale through your mouth like you’re fogging up a mirror while lightly reconnecting your deep core and pelvic floor. Think: gentle lift, not forceful squeezing. Think of your core as a zipper that runs from your pubic bone all the way up to your rib cage.
As you inhale, imagine that zipper gently unzipping from top to bottom. Your ribs expand, your belly softens and fills with air, and your pelvic floor naturally relaxes and lengthens downward. This creates space for a full, deep breath.
As you exhale, imagine slowly zipping everything back up from your pelvic floor toward your rib cage. Your pelvic floor gently lifts, your deep core muscles engage, and your ribs come back together. The key word here is gentle—not a forceful squeeze or "sucking in" your stomach.
Inhale = unzip and expand.
Exhale = zip up and engage.
This coordinated movement helps reconnect your diaphragm, core, and pelvic floor so they can work together the way they were designed to, improving stability, breathing mechanics, and pelvic floor function.
**This introductory movement is what I want us to come back to with every exercise if we're feeling disconnected from the breath. Before worrying about reps, weight, or intensity, return to this simple pattern: inhale to expand and unzip, exhale to gently engage and zip back up. Reconnecting your breath to your core and pelvic floor creates the foundation for everything else we do and helps your body move the way it was designed to.
Pelvic Tilts
Staying on your back with knees bent, gently rock your pelvis forward and backward. As you exhale, lightly flatten the low back into the floor while reconnecting the core. Inhale as you return to neutral. Slow, controlled movement here—nothing aggressive.
Heel Slides
Begin in the same position. Take a deep inhale first. As you slowly exhale, engage the deep core and slide one heel away from the body while keeping hips stable and low back supported. Inhale to return the leg back in and repeat on the other side.
90/90 Breathing on the Wall
Lie on your back with your feet flat against a wall and your hips and knees bent to approximately 90 degrees. Gently press your feet into the wall as you take a deep breath in through your nose, allowing your ribs, belly, and pelvic floor to expand. As you exhale, gently engage your deep core and pelvic floor, thinking about "zipping up" from the pelvic floor toward the rib cage. Focus on slow, controlled breaths and creating awareness of how your diaphragm, core, and pelvic floor work together also acting like the feet are dragging down the wall so hamstrings are activated, but they are planted. Slight posterior pelvic tilt and keep the ribs exhaled back. The goal is connection and coordination—not forceful bracing or pushing.
✨ This first week is all about reconnecting to the breath, rebuilding core awareness, and creating stability from the inside out.
