Pelvic Floor Safe Exercises

Enjoy a wide range of pelvic floor safe cardio and resistance exercises and save your favourites to customise your workout.

Follow step-by-step instructions to ensure correct positioning.

(The following exercises were previously located on our app.pelvicfloorfirst.org.au website).

Reps and Sets

It is ok to feel your muscles working by the end of a set, so long as you can maintain smooth, controlled movement. Holding your breath, straining, shaking or tensing other muscles (such as shrugging your shoulders) are all signs that you could be overdoing it.

As a guide, start with one or two sets of 10-15 repetitions. Increase the number of reps, add an extra set, or progress to the next option if you are finding it too easy and you are consistently able to engage your core and pelvic floor throughout.

 

Pelvic Floor Safe Stretches

Pelvic Floor Safe Stretches can be found here.

Exercise Playlist

The full Youtbe Playlist or our Pelvic Floor Safe Exercises can be found here.

Pelvic Floor Safe Exercises

1 Low Impact Cardio – Pelvic Floor Safe Exercises

2 Step Cardio Exercise – Pelvic Floor First Safe Exercises

3 Narrow Base Squat – Pelvic Floor Safe Exercise

4 Wall Squat with Ball – Pelvic Floor Safe Exercise

5 Lateral Raise (starting out) – Pelvic Floor Safe Exercise

5 Lateral Raise (harder version use heavier weight) – Pelvic Floor Safe Exercise

5B Lateral Leg Raise – Pelvic Floor Safe Exercise

6 Triceps Overhead Press (starting out) – Pelvic Floor Safe Exercise

6B Triceps Leg Raise – Pelvic Floor Safe Exercise

7 Calf Raise at wall – Pelvic Floor Safe Exercise

7B Single Leg Calf Raise – Pelvic Floor Safe Exercise

8B Wall Push Up – Pelvic Floor Safe Exercise

9 Kneeling push up stepping up – Pelvic Floor Safe Exercise

10 Bench Press – Pelvic Floor Safe Exercise

11 Bench Press – Pelvic Floor Safe Exercise

12 Prone Wide Row – Pelvic Floor Safe Exercise

12B Upright Arm Pull – Pelvic Floor Safe Exercise

14 Prone Leg Raise – Pelvic Floor Safe Exercise

14B Leg and Arm Raise – Pelvic Floor Safe Exercise

14C Leg Raise – Pelvic Floor Safe Exercise

15 Bridging – Pelvic Floor Safe Exercise

15B Single Leg Bridge – Pelvic Floor Safe Exercise

16 All Four Arms Only – Pelvic Floor Safe Exercise

16B All Four Legs Only – Pelvic Floor Safe Exercise

16C Arm and Leg Raise – Pelvic Floor Safe Exercise

17B Seated Row – Pelvic Floor Safe Exercise

17C seated core leg raise – pelvic floor safe exercise

18 Wall Hover with Ball – Pelvic Floor Safe Exercise

19 Floor Hover – Pelvic Floor Safe Exercise

19B The Roll Away – Pelvic Floor Safe Exercise

20 Oblique Ab Curls – Pelvic Floor Safe Exercise

 


1 Low Impact Cardio – Pelvic Floor Safe Exercises

  1. Keep your back straight and engage your pelvic floor.
  2. Lift knee with arms pressing forward and pulling back at chest height.
  3. Side tap, raising arms sideways. Bend supporting knee to increase intensity. Avoid bouncing.
Low Impact Cardio Exercise 1 low impact cardio exercise - step 2 low impact cardio exercise - step 3

 


2 Step Cardio Exercise – Pelvic Floor First Safe Exercises

  1. Start with your fee on the floor close to the step. Engage your pelvic floor.
  2. March up and down with natural arms. Place whole foot on the step.
  3. Alternate knee lifts, keeping your back straight.
Step Cardio Exericse 1 Step Cardio Exericse 2 Step Cardio Exericse 3

 


3 Narrow Base Squat – Pelvic Floor Safe Exercise

  1. Position feet hip width apart, elbows bent by your side. Engage your pelvic floor.
  2. Squat with weight in heels, arms reaching forward and pull back in as you stand up.
    Narrow Based Squat 1 Narrow Based Squat 2

     


4 Wall Squat with Ball – Pelvic Floor Safe Exercise

  1. Lean your lower back against the ball, keeping your heels under your knees and arms by your side.
  2. Engage your pelvic floor and core.
  3. Push through your heels to stand and ben your elbows. keep your back straight.
Wall Squat with Ball 1 Wall Squat with Ball 2

 


5 Lateral Raise (starting out) – Pelvic Floor Safe Exercise

  1. Sit on the ball with a straight back and elbows bent by your side.
  2. Engage your pelvic floor.
  3. Raise and lower arms sideways. Breathe normally and avoid shrugging your shoulders.

5 Lateral Raise (harder version use heavier weight) – Pelvic Floor Safe Exercise

  1. Sit on the ball with a straight back and elbows bent by your side.
  2. Engage your pelvic floor.
  3. Raise and lower arms sideways.  Breathe normally and avoid shrugging your shoulders.

 

Lateral Raise Step 1 Lateral Raise Step 2

 


5B Lateral Leg Raise – Pelvic Floor Safe Exercise

  1. Sit on the ball with a straight back and elbows bent by your side weight in heels, arms reaching forward and pull back in as you stand up.
  2. Engage your pelvic floor.
  3. Straighten and bend alternating knees as you raise and lower your arms sideways.

 

Lateral Leg Rasise Step 1 Lateral Leg Rasise Step 2 Lateral Leg Rasise Step 3

 


6 Triceps Overhead Press (starting out) – Pelvic Floor Safe Exercise

  1. Sit tall, fee hip width apart, holding one hand weight behind your head.
  2. Engage your pelvic floor.
  3. Press the weight towards the ceiling as you straighten your elbows then lower with control.


6 Triceps Overhead Press (harder version use heavier weight)  – Pelvic Floor Safe Exercise

  1. Sit tall, feet hip width apart, holding one hand weight behind your head.
  2. Engage your pelvic floor.
  3. Press the weight towards the ceiling as you straighten your elbows then lower with control.
Triceps Overhead Press Step 1 Triceps Overhead Press Step 2

 


6B Triceps Leg Raise – Pelvic Floor Safe Exercise

  1. Sit tall, feet hip width apart, holding one hand weight behind your head.
  2. Engage your pelvic floor.
  3. Straighten and bend alternating knees as you perform the triceps press.

 

Triceps Leg Raise Step 1 Triceps Leg Raise Step 2

 


7 Calf Raise at wall – Pelvic Floor Safe Exercise

  1. Stand square and straight with the ball resting on your tailbone.
  2. Engage your pelvic floor.
  3. Raise and lower your heels without leaning into the ball.
Calf Raise at Wall

 


7B Single Leg Calf Raise – Pelvic Floor Safe Exercise

  1. Position the ball against your tailbone.
  2. Engage your pelvic floor.
  3. Stand on one foot, using the other just balance.
  4. Raise and lower supporting foot.
Single Calf Raise

 


8b Wall Push Up – Pelvic Floor Safe Exercise

  1. Stand with your hands at the wall, level with your shoulders.
    Keep shoulders down, core engaged.
  2. Maintain a straight body as you bend and straighten your elbows.
Wall Push Up Step 1 Wall Push Up Step 2

 


9 Kneeling push up stepping up – Pelvic Floor Safe Exercise

  1. On all fours, engage your core and pelvic floor.
  2. Point your feet towards the ceiling.
  3. Bend and straighten your elbows to slowly lower and raise your chest.


9B Kneeling Push Up – Pelvic Floor Friendly Exercise

  1. On all fours, engage your core and pelvic floor.
  2. Bend and straighten your elbows to slowly lower and raise your chest.
Kneeling Push Up Step 1 Kneeling Push Up Step 2

 


10 Bench Press – Pelvic Floor Safe Exercise

  1. Roll down until your head and upper back are supported on the ball, heels under knees and body straight.
  2. Engage your pelvic floor.
  3. Lower your arms outwards and down, then press back up. Use your gluteals and core to support your spine.

 

 

Bench Press Ball Step 1 Bench Press Ball Step 2

 


11 Bench Press – Pelvic Floor Safe Exercise

  1. Lie on your back, knees bent and holding weights above your chest, engaging your core and pelvic floor.
  2. Bending your elbows, take your hands out and downwards, then press them back up.
Bench Press Floor Step 1 Bench Press Floor Step 2

 


12 Prone Wide Row – Pelvic Floor Safe Exercise

  1. Lie on ball, feet on floor, arms in front, chest raised and body straight
    Engage pelvic floor.
  2. Bend your elbows as you raise the weights up and wide, then slowly lower back down.
Prone Wide Step 1 Prone Wide Step 2

 


12b Upright Arm Pull – Pelvic Floor Safe Exercise

  1. Sit or stand, hands at chest height, shoulders down, core and pelvic floor engaged.
  2. Squeeze your shoulder blades together and bend your elbows to draw your hands wide.
Upright Arm Pull Step 1 Upright Arm Pull Step 2

 


14 Prone Leg Raise – Pelvic Floor Safe Exercise

  1. Lie prone on the ball, chest slightly raised and one foot firmly on the floor.
  2. Engage your pelvic floor.
  3. Keep your leg straight as you raise and lower it.
Prone Leg Raise Step 1 Prone Leg Raise Step 2

 


14b Leg and Arm Raise – Pelvic Floor Safe Exercise

  1. Lie prone on the ball, back straight and chest slightly raised.
  2. Engage pelvic floor.
  3. Slowly raise and lower alternating opposing arm and leg.
Leg and Arm Raise Step 1 Leg and Arm Raise Step 2

 


14c Leg Raise – Pelvic Floor Safe Exercise

  1. On all fours, engage your core and pelvic floor.
  2. Raise one leg behind to hip height.
  3. Bend and straighten your knee, keeping your back still and pelvic floor engaged.
Leg Raise Step 1 Leg Raise Step 2 Leg Raise Step 3

 


15 Bridging – Pelvic Floor Safe Exercise

  1. Lie on your back with your knees bent and feet close to your hips.
  2. Engage your pelvic floor.
  3. Squeeze your gluteal as you raise and lower your hips. Keep your neck and arms relaxed.
Bridge Step 1 Bridge Step 2

 


15b Single Leg Bridge – Pelvic Floor Safe Exercise

  1. Lie on your back with legs bent and feet close to hips.
  2. Engage your pelvic floor.
  3. Extend one leg straight.
  4. Raise and lower your pelvis, keeping your hips level with each other, and neck and arms relaxed.
Single Leg Bridge Step 1 Single Leg Bridge Step 2

 


16 All Four Arms Only – Pelvic Floor Safe Exercise

  1. Lie on your back with your knees bent and feet close to your hips.
  2. Engage your pelvic floor.
  3. Squeeze your gluteal as you raise and lower your hips. Keep your neck and arms relaxed.
All Fours Arms Only Step 1 All Fours Arms Only Step 2

 


16b All Four Legs Only – Pelvic Floor Safe Exercise

  1. On all fours, engage your core and pelvic floor.
  2. Keep your back straight and stable as your raise alternating legs.
  3. Hold each raise for three breaths.
All Fours Leg Only Step 1 All Fours Leg Only Step 2

 


16c Arm and Leg Raise – Pelvic Floor Safe Exercise

  1. On all fours, engage your core and pelvic floor.
  2. Keep your back straight and stable as your raise and hold alternating arm and opposing leg.
All Fours Arm and Leg Raise Step 1 All Fours Arm and Leg Raise Step 2

 


17b Seated Row – Pelvic Floor Safe Exercise

  1. Sit tall on the ball or chair, holding light hand weights
    Engage your pelvic floor.
  2. Keeping your pelvis and legs still, rotate your upper body, reaching alternate arms across.
Seated Row Step 1 Seated Row Step 2

 


17c seated core leg raise – pelvic floor safe exercise

  1. Sit tall on the ball or chair, with elbows bent and pulled back and in.
  2. Engage your pelvic floor.
  3. Reach forward then squeeze your shoulder blades as you pull back.
  4. Increase with an alternate leg raise.
Seated Core Leg Raise Step 1 Seated Core Leg Raise Step 2

18 Wall Hover with Ball – Pelvic Floor Safe Exercise

1. Place your forearms on the ball at chest height against the wall.
2. Engage your pelvic floor.
3. Step back from the wall and draw your shoulder blades down. Hold for five to 10 breaths.

 

Wall hover with Ball Step 1 Wall Hover with Ball Step 2

 


19 Floor Hover – Pelvic Floor Safe Exercise

  1. Lie prone on elbows, shoulders down, and core and pelvic floor engaged.
  2. Raise your hips off the floor, keeping your back straight. Hold for five breaths.
Floor Hover Step 1 Floor Hover Step 2

 


19B The Roll Away – Pelvic Floor Safe Exercise

  1. Kneel with hands resting on the ball.
  2. Keep your shoulder blades down, hips straight and engage your core and pelvic floor.
  3. Keep your body and legs in line and shoulders down as you roll forward.
Rollaway Step 1 Rollaway Step 2

 


20 Oblique Ab Curls – Pelvic Floor Safe Exercise

  1. Lie on your back, knees slightly bent.
  2. Engage core and pelvic floor.
  3. Raise and turn your upper body, reaching one hand to the opposite knee. Alternate sides.
(Abs) Oblique Curls Step 2

 


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