Pelvic Floor Exercise Videos & Relaxation

Belly breathing · lying

1. Lie on your back with knees bent and feet supported.
2. Rest your hands on your belly or lower ribs. Let them gently expand as you breathe in.
3. Breathe out easily and let your belly soften. Use your own comfortable rhythm.

Belly breathing · seated

1. Sit comfortably on a stable chair, with feet supported.
2. Rest your hands on your belly. Let your shoulders and jaw soften.
3. Breathe gently into your lower ribs and belly, then release the breath without forcing it.

Happy Baby

Male demonstration

1. Lie on your back and gently bring your knees toward your chest.
2. Support your thighs, calves or feet—wherever you can reach comfortably. Let your knees open without pulling.
3. Keep your head supported and breathe easily. The video shows entering and leaving the pose; you can rest in a comfortable position.

Child’s pose

1. Start on hands and knees, then ease your hips toward your heels.
2. Let your knees separate if needed. Rest your forehead on a folded towel, with arms forward or by your sides.
3. Let your body settle as you breathe. Choose seated breathing if kneeling or folding forward feels uncomfortable.

Rib breathing · seated

1. Sit upright on a chair with your feet supported. Place your hands around the lower ribs.
2. Breathe gently and notice the ribs moving outward under your hands.
3. Let the ribs settle on the out-breath. Keep the shoulders relaxed; do not force a large breath.

Rib breathing · side lying

1. Lie on your side with knees comfortably bent. Support your head so the neck can relax.
2. Rest the upper hand on the side of your lower ribs.
3. Breathe naturally and feel the ribs widen and soften. Change sides if comfortable.

Seated butterfly

1. Sit with the soles of your feet together and knees opening to the sides.
2. Hold your feet or ankles lightly; use cushions under your knees if needed.
3. Stay upright and breathe. Do not press the knees toward the floor or bounce.

Lying pelvic tilt

1. Lie on your back with knees bent and feet on the floor.
2. Gently roll the pelvis so the lower back moves a little closer to the floor.
3. Return to a comfortable neutral position. Keep the movement small and continue breathing; this is a pelvic movement.

Pelvic tilt into bridge

1. Lie on your back with knees bent, feet supported and arms resting comfortably.
2. Begin with a small pelvic tilt, then press through the feet and raise the hips within a comfortable range.
3. Lower smoothly to the floor. Keep the neck relaxed and avoid over-arching the back. This exercise works the hips and glutes.

Glute bridge

1. Lie on your back, knees bent, feet about hip-width apart and arms by your sides.
2. Press through the feet and use the glutes to lift your hips without forcing the lower back.
3. Lower with control and keep breathing. This is a glute strengthening exercise, not an isolated pelvic floor contraction.

Cat–cow

1. Start on hands and knees, hands under shoulders and knees under hips.
2. Slowly alternate a gentle rounding and a comfortable arching of the back.
3. Keep the neck in line with the movement and breathe continuously. Use a small, easy range.

Seated breath awareness

1. Sit comfortably with crossed legs, or choose a chair if easier.
2. Place one hand on the chest and the other on the belly. Let your shoulders soften.
3. Notice your natural breathing under both hands. There is no need to exaggerate or hold the breath.

Rocking frog stretch

1. On a padded surface, support yourself on your forearms and knees. Open the knees only as far as comfortable.
2. Gently shift the hips a short distance back, then return. Keep the movement slow.
3. Avoid forcing the hips or knees. If there is joint discomfort, leave this position and choose an easier movement.

Supported relaxation position

Settle into a comfortable position and breathe naturally. You can also lie on your back with your feet supported. This demonstrates relaxation, not a Kegel contraction.