Reconnect with your core and pelvic floor in just 5 minutes
Why This Routine?
This quick daily practice activates your deep core system (pelvic floor, transverse abdominis, and diaphragm) to improve posture, reduce pain, and build a strong foundation for all movement.
Perfect for: Morning wake-ups, midday breaks, pre-workout prep, or evening wind-downs.
- Improve Posture
- Build Core Strength
- Reduce Back Pain
- Boost Energy
Remember: Your core isn’t just your abs — it’s your center of support: your deep abdominals, pelvic floor, diaphragm, and back muscles working together. When these muscles are weak or disconnected, it affects everything — from posture to breath to how grounded you feel in your own body.
Step 1: Ground and Breathe (1 minute)
Position: Lie on your back, knees bent, feet flat.
Action: Place one hand on your belly, one on your chest.
Cue: Inhale through your nose and feel your ribs expand sideways. Exhale through your mouth and feel your ribs draw down and your belly flatten gently.
Focus: Sense the pelvic floor lifting slightly on the exhale and relaxing on the inhale.
Step 2: Pelvic Tilt & Imprint (45 seconds)
Position: Same setup.
Action: Exhale to tilt your pelvis toward your belly button, pressing your lower back into the mat. Inhale to return to neutral.
Muscle Focus: Deep abdominals, pelvic floor, lower back.
Tip: Small, controlled motion — no squeezing glutes.
Step 3: Bridge Hold (45 seconds)
Position: Feet hip-width apart, arms by sides.
Action: Inhale to prepare. Exhale to press through your feet and lift hips to a bridge, lengthening from knees to shoulders.
Cue: Think of ribs knitting together and tailbone reaching toward the knees. Hold for 3–5 breaths, then lower slowly.
Muscle Focus: Glutes, hamstrings, pelvic floor, spinal extensors.
Tip: Avoid over-arching; keep core gently engaged at the top.
Step 4: Heel Slides (45 seconds)
Position: Back on the mat, knees bent.
Action: Exhale as you slide one heel away until the leg is nearly straight, inhale to return. Alternate sides.
Cue: Keep pelvis completely still — imagine balancing a teacup on your lower belly.
Muscle Focus: Transverse abdominis, hip stabilizers.
Step 5: Toe Taps (45 seconds)
Position: Legs in tabletop (knees over hips).
Action: Exhale to tap one toe toward the mat, inhale to lift back. Alternate.
Cue: Keep ribs down, spine neutral.
Tip: Smaller range = deeper control.
Step 6: Cat–Cow (45 seconds)
Position: On all fours, wrists under shoulders, knees under hips.
Action: Inhale, arch your spine (Cow), lifting chest and tailbone. Exhale, round spine (Cat), drawing navel toward spine and pressing the floor away.
Focus: Move with breath — this mobilizes your spine and connects breath to pelvic motion.
Tip: Keep shoulders soft; think “ripple through the spine.”
Step 7: The Hundred Prep (45 seconds)
Position: Legs in tabletop or feet grounded.
Action: Exhale to lift head and shoulders, arms long by sides; inhale to lower.
Cue: Keep gaze to ceiling, ribs sliding down, and move from your center.
Muscle Focus: Abdominals, diaphragm, breath control.
Closing
Take a slow breath in through your nose, out through your mouth.
Feel your spine long, ribs soft, and pelvis anchored — your entire core awake, connected, and calm.
Practice this sequence daily to strengthen your foundation and restore alignment from the inside out.