Warm-up
Standing Pelvic Clocks
180 seconds
"Standing tall with a soft bend in your knees and hands gently on your hips, imagine your pelvis is a clock face, and as you breathe in, gently tilt your pelvis forward to lift your pubic bone towards 12 o'clock, then as you exhale, round your lower back to tilt it back towards 6; keep this movement subtle and flowing, focusing on articulating your tailbone rather than arching your entire back, and watch out for gripping your glutes too tightly, letting the movement come from your core instead."
Main session
Support & Steadiness Circuit
2 roundsPallof Press (kneeling or standing)
10 reps per side
Alright, let's get you strong and stable! Begin by kneeling or standing tall with the resistance band taut and directly to your side, hips and shoulders facing straight ahead. Now, with a nice deep exhale, press the handle straight out in front of you, feeling your core engage, then inhale as you slowly control the return. Remember to keep those ribs stacked directly over your hips throughout the entire movement – avoid letting your body rotate or lean away from the anchor point. You've got this!
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Clamshells with Band (optional)
15 reps per side
Let's get those hips strong! Begin lying on your side, knees bent at 90 degrees and stacked, with the band just above your knees, feeling a gentle tension. As you exhale slowly, lift your top knee towards the ceiling, like a clam opening, keeping your feet together and your hips still. Inhale as you gently lower back down with control. Remember to keep your top hip directly above your bottom hip throughout the movement, avoiding rolling your torso backward. A common mistake is letting your hips rock open too much, which cheats the glute work.
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Side Bend (standing or kneeling)
10 reps per side
Let's gently create space in your body. Begin by standing tall or kneeling comfortably, feeling grounded. As you inhale, lift one arm, then exhale slowly as you gracefully bend sideways, reaching up and over with that arm, feeling a gentle stretch along your side. Imagine your ribs opening like an accordion. A common mistake is bending forward instead of directly to the side, so really focus on keeping your chest open and facing forward. You've got this, beautiful!
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Pelvic Floor Integration
1 roundDeep Squat Hold with Breath
45 seconds
Okay, let's get into this deep squat hold with breath, darling. Begin by standing with your feet a little wider than hip-width, toes pointing slightly out. Now, gently lower yourself down as if you're sitting into a chair, really aiming for your hips to be below your knees. As you descend, inhale deeply, feeling your belly expand, and as you hold that low position, exhale slowly, letting go of any tension. A great tip here is to imagine rooting your feet into the floor, using that stability to support you. Just be mindful not to let your knees collapse inward; keep them tracking over your toes. You've got this!
Cool-down
Lying Figure 4 with Rotation
120 seconds
Lie on your back with your knees bent and feet on the mat. Cross your right ankle over your left knee, then thread your hands behind your left thigh and gently draw it towards your chest until you feel a stretch in your right hip and buttock. Keep your head and shoulders resting on the mat. Now slowly let your right knee open out and draw it back in, a small, easy rotation at the hip, never forcing it. Breathe slowly: as you inhale, let your belly and pelvic floor soften and widen; as you exhale, gently lift your pelvic floor and relax a little deeper into the stretch. Swap sides halfway through.
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