Hey there! Welcome to Day 4 of our free pelvic floor workout week. If you missed yesterday's workout, you can find it here on our YouTube channel or in our full Pelvic Floor Foundations workout program launching this Friday, September 18th.

Today's workout is a 24-minute pelvic floor and core reconnection session. Core reconnection starts with diaphragmatic breathing — the foundation of core work — but we expand from there into the hamstrings, core activation, and upper body integration. This workout integrates core stabilization and myofascial slings through supine, sidelying, and tabletop positions.

We'll walk you through how to coordinate your arms and legs to your torso's positioning. The foundation of core stabilization is being able to integrate and coordinate that movement.

You'll need an elevated surface, a pillow or bolster, a long band, and a yoga block.

Check out today's workout here:

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If you loved today's workout, it comes straight from our full Pelvic Floor Foundations course, launching this Friday, September 18th. There are over 30 workouts in the program, plus an education course that breaks down our full approach to helping clients finally find relief from their pelvic floor symptoms. This program is built for pregnancy, birth prep, postpartum recovery — really for anyone with a pelvic floor.

Grab the Full Course for 50% off Now Until Friday!

Explore the full course here and grab it for 50% off during our pre-sale, running through Friday.

Want even more?

Bundle it with our full prenatal on-demand workout program here.

If you're postpartum, you can bundle it here instead.

See you tomorrow at 7am EST for the next workout!

-Gina & Roxanne