Tags
dynamiccore stabilitypelvic floor supportbeginnergrounding
Core & pelvic floor
Core & Pelvic Floor Basics
Lift Ready programme
Light weight, 8–10 controlled reps.
Use a light, manageable weight for 8 to 10 controlled reps. Learn the movement and keep your form steady. Build weight gradually only when the movements feel comfortable; heavier lifting comes after this programme. The moves below already show the programme reps. Timed holds and carries stay as shown.
Beginner core work on the mat: breathing, pelvic-floor lifts, gentle bracing and controlled bodyweight moves. Builds awareness first, then steady strength for lifting, posture and everyday tasks.
15 minBeginner
What you'll need
Mat
60
Experienced? The quick list shows just the moves, sets and reps — no videos or voice-over.