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

Standing up.
Where it matters.
And it is harder.

The pelvic floor works hardest upright — so the training moves there, alongside the first hip work.

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

Hormones and tissue

Tissue tolerance changes with pregnancy, breastfeeding and menopause. That changes the pace of progression, not the plan.

Glutes support the floor

Hip strength shares the load with the pelvic floor. A strong backside is part of a continent pelvis.

Fluid is not the enemy

Cutting fluids concentrates urine and irritates the bladder. Most people need more water, not less.

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

A

Stand

Standing breathing + standing holds
A1

Standing breathing

60 s · slow reps

Standing tall; breathe low and wide, ribs moving, shoulders completely still.

Easier against a wall  ·  Harder eyes closed

R1R2—
A2

Standing pelvic floor holds

10 × 6 s · ×2

Standing; lift, hold six seconds while breathing normally, then release fully.

Easier sitting  ·  Harder longer holds

R1R2
B

Bridge

Glute bridge + bridge hold
B1

Glute bridge

60 s · slow reps

Exhale and lift the hips to a straight line; inhale and lower with control.

Easier smaller range  ·  Harder 3-s hold at the top

R1R2—
B2

Bridge hold with connection

8 × 10 s · ×2

At the top, hold with the glutes on and the breath moving — no breath-holding.

Easier shorter holds  ·  Harder one foot lifted

R1R2
C

Control

Dead bug arms + toe taps
C1

Dead bug — arms only

60 s · slow reps

Low back gently down; lower one arm overhead on the out-breath, belly staying flat.

Easier shorter reach  ·  Harder both arms

R1R2—
C2

Supine toe taps

12/side · ×2

Knees over hips; lower one foot to tap the floor on the exhale, belly flat and quiet.

Easier smaller range  ·  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
A1Standing breathingslow reps in 60 s —
A2Standing pelvic floor holds10 × 6 s
B1Glute bridgeslow reps in 60 s —
B2Bridge hold with connection8 × 10 s
C1Dead bug — arms onlyslow reps in 60 s —
C2Supine toe taps12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-D