Pelvic Floor & Core Strength Program for Women

 

Program Structure

Duration: 4 weeks

Frequency: 1 session per week with daily homework

Session Time: 30 minutes each

 

Weekly Breakdown

Week 1: Awareness & Activation
Week 2: Stability & Endurance
Week 3: Strength & Integration
Week 4: Functional Movement & Flow

 

Benefits

Increased pelvic floor and core strength
Improved posture and alignment
Reduced low back pain and pelvic discomfort
Better control over bladder function
Enhanced confidence in daily movements and workouts

 

Who is This Program For?

Women postpartum any stage
Those dealing with mild pelvic floor symptoms, low back pain etc
Women seeking to prevent or manage incontinence
Anyone wanting to reconnect with their core from the inside out

 

Program Overview

This 4-week progressive program is designed specifically for women to help strengthen the pelvic floor and deep core muscles, enhance body awareness, and address common symptoms such as low back pain, urinary incontinence, and pelvic discomfort. The goal is to create a strong and stable foundation from the inside out, supporting overall functional movement and long-term health.

 

Why Focus on the Pelvic Floor and Core?

The pelvic floor and deep core muscles (including the transverse abdominis, diaphragm, and multifidus) work as a coordinated system to support your spine, organs, and pelvis.

 

Dysfunction in this system can lead to issues like:

• Chronic low back pain
• Urinary incontinence or leakage
• Pelvic organ prolapse
• Core weakness and instability
• Hip / shoulder pain

This program focuses on gentle activation, progressive strengthening, and functional movement integration, guiding you from the basics to more dynamic, whole-body movements.