MoPro
TrainersEye · Core, Pelvic Floor & Postnatal
Core & Pelvic Floor A
Trainer's Eye
Phase 1 · Find and feel · Session A

Find the breath.
Find the floor.
Let both go.

Six drills that connect the breath to the pelvic floor and teach the full release — which matters as much as the squeeze.

  • Asession
  • P1Find
  • 12:00on the clock
  • — donecompleted

Breath and floor move together

The diaphragm and the pelvic floor descend and lift with each breath. Training them together works better than training either alone.

Release is half the skill

A pelvic floor held tight all day becomes overactive, sore and weak. Every contraction in this programme is followed by a full let-go.

Never hold the breath

Holding the breath under load drives pressure downward. Breathing out on the effort sends it out of the mouth instead.

Three couplets · two rounds · twelve minutes · a cylinder that holds

A

Breathe

Diaphragm breathing + slow contractions
A1

Diaphragmatic breathing

60 s · slow reps

Lying down, hand on the belly; breathe so the belly rises and the shoulders stay still.

Easier seated  ·  Harder longer exhale

R1R2—
A2

Slow pelvic floor contractions

10 × 5 s · ×2

Lift gently as if stopping wind, hold five seconds, then let go completely for five.

Easier 3-s holds  ·  Harder 8-s holds

R1R2
B

Ribs

360 breathing + long holds
B1

360 rib breathing

60 s · slow reps

Hands on the lower ribs; breathe so they widen sideways and back, not just up.

Easier lying down  ·  Harder seated upright

R1R2—
B2

Long pelvic floor holds

8 × 8 s · ×2

Lift, hold eight seconds while still breathing, then release completely.

Easier 5-s holds  ·  Harder 10-s holds

R1R2
C

Tilt

Pelvic tilts + deep abdominal draw-in
C1

Supine pelvic tilts

60 s · slow reps

Flatten the low back, then let it arch a little — find the comfortable middle.

Easier smaller range  ·  Harder hold neutral five seconds

R1R2—
C2

Deep abdominal draw-in

12 × 5 s · ×2

On the out-breath, draw the lower belly gently in and up — a whisper, not a clench.

Easier gentler  ·  Harder hold longer

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: nothing here should hurt. Discomfort that lingers into the next day means drop a level.
  2. The release matters as much as the squeeze. A pelvic floor that cannot let go is not a strong one.
  3. Never hold your breath. Breathe out on the effort — that is the whole coordination skill.
  4. Postnatal: not before your six-week check, and start here whatever week you are at.

Tick it off

MovementRound 1Round 2Best
A1Diaphragmatic breathingslow reps in 60 s —
A2Slow pelvic floor contractions10 × 5 s
B1360 rib breathingslow reps in 60 s —
B2Long pelvic floor holds8 × 8 s
C1Supine pelvic tiltsslow reps in 60 s —
C2Deep abdominal draw-in12 × 5 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-A