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

Sitting.
Kneeling.
Squatting.

The same skill in every position — and the deep squat that teaches a tight floor to let go.

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

Overactive floors exist

Pain on penetration, difficulty using a tampon, or a floor that never releases suggests overactivity. More squeezing makes that worse, not better.

Core is not abs

The trunk is a cylinder: diaphragm on top, pelvic floor below, abdominals and back around. Training one part alone leaves the cylinder leaking.

Straining costs the floor

Repeated straining on the toilet loads the pelvic floor heavily. Fibre, fluid, a footstool and unhurried time are part of this plan.

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

A

Sit

Seated breathing + seated holds
A1

Seated breathing

60 s · slow reps

Sitting tall on a firm chair; breathe low and wide with the shoulders still.

Easier against a backrest  ·  Harder on a softer surface

R1R2—
A2

Seated pelvic floor holds

10 × 6 s · ×2

Sitting upright; lift, hold six seconds while breathing, then release completely.

Easier lying down  ·  Harder longer holds

R1R2
B

Open

Hip opener + squat breathing
B1

Supported hip opener

60 s · slow reps

On your back, knees wide and supported; breathe into the space and let the floor soften.

Easier more support  ·  Harder less support

R1R2—
B2

Deep squat breathing

8 breaths · ×2

Supported deep squat, heels down; breathe low and let the pelvic floor lengthen.

Easier hold a door frame  ·  Harder no support

R1R2
C

Spine

Cat-cow + heel slides
C1

Cat-cow

60 s · slow reps

On all fours; round and arch, letting the pelvic floor lift with the round and soften with the arch.

Easier smaller range  ·  Harder slower

R1R2—
C2

Heel slides with connection

12/side · ×2

Slide one heel away on the out-breath with the deep belly engaged; the back stays quiet.

Easier shorter slide  ·  Harder straighter leg

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
A1Seated breathingslow reps in 60 s —
A2Seated pelvic floor holds10 × 6 s
B1Supported hip openerslow reps in 60 s —
B2Deep squat breathing8 breaths
C1Cat-cowslow reps in 60 s —
C2Heel slides with connection12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-C