Pelvic Floor Strength Program - 4 Weeks

Start this program free

Pelvic Floor Strength Program - 4 Weeks is a free 1-week training program template with 4 workout days. Strengthen your core from the inside out. This 4-week pelvic floor plan helps improve stability, control, and confidence—perfect for beginners or postpartum recovery.

Week 1

Day 1: Foundations

  • Breath work + warm-up
  • Supine Glute Bridge
  • Cat Cows
  • Bird Dog

Day 2: Activation

  • Kegel Holds & Marches
  • Clamshell
  • Side Plank
  • Deep Squat Wall Stretch

Day 3: Stability

  • Warm-up
  • Weighted Deadbugs
  • Marching Glute Bridge with Hold
  • Weighted Wall Sit
  • Stretch - Child's Pose

Day 4: Reset (Optional)

  • 5-Min Routine