7 Minute Deep Core + Pelvic Floor Workout | No Equipment, No Repeat

I wish I had this workout after having my babies, but after years of pelvic floor PT, these are the exercises that actually work to help strengthen my core and pelvic floor together. And let's knock it out in 7 minutes. Get all my free at-home workouts when you hit subscribe to my YouTube channel. All right, I love a quick and effective core and pelvic floor workout I can add on to any workout, and that's what we're doing today. 7 moves using just your body weight all on the mat. We're gonna jump in and I'm joined by the amazing Caroline. Hello. She'll be offering modifications today so you can scale this core workout to fit your level. We're gonna start with a quick warmup before we jump into our first exercise by just doing a little tabletop belly breathing. So we're gonna do some diaphragmatic breathing and I want you to think about a big inhale, belly expanding or dropping. And then as you exhale, pulling up from your pelvic floor to your low belly, All the way up to your rib cage. Now do it again. Big inhale. Belly expands, and then exhale. Think about pulling from the bottom up, making that connection. Pelvic floor, low belly, rib cage. Do it one more time. Big breath in. Big exhale. As you blow up, you're connecting pelvic floor, low belly, and rib cage. I want you to hold this connection point and learn to breathe through it. In order to do that, we're gonna hold all of this 3 connected Pelvic floor, low belly, and rib cage. And we're gonna tuck our toes and our knees are gonna hover off the mat as we continue to breathe. In through the nose, out through the mouth, like you're blowing through a straw. Hold here for 3, 2, and 1. Set those knees down and come on over to your low back. We're gonna jump into our 7 moves. I want you maintaining that connection point from the ground or from the bottom up through the ribs. So big inhale on your backside. Exhale. Make that connection. Now knees are gonna lift up to 90 degrees. You're gonna hold here and we're gonna go to a side leg lower and back to center. 40-second timer starts in 3, 2, and 1. So open the leg, bring it back to center. What I want you to do is put your hands right on your hip bones. If you go about 2 inches inside your hip bones, it should feel nice and taut. All right? That means my core is engaged. And now I want you to think about your hips staying as stable as possible as your leg opens to the side. So as As this leg opens, this hip is staying connected to the mat and not moving. All about keeping your hips strong and connected right here as you open to the side. Think about keeping your knee as close to your shoulder as possible. As the knee drifts away, it'll get easier. I want that knee to stay close to the body. All right, controlling the hips and the core, putting it together. Last one. There you go. Nice work. All right, take a big inhale, reset. Exhale, make that connection. You're going to go into dead bug. So keeping those legs at 90 degrees, opposite arm and legs reach long and together. Go ahead and start. Option A, you can stay here, neck and shoulders on the mat with Caroline. Option B, you can lift neck and shoulders up off the mat with me if you want to advance it. The farther I can reach my arms and legs away, the easier. Now I can add my arms to make big Whoops. And I can make the switch more fluid. Switch and switch. So I'm going to show you the more advanced version. Caroline's going to stick with level 1. Option to stay wherever you want to, neck and shoulders on the ground or lifted. Nice work. Keep breathing through this work. Awesome job. You're here for 3, 2, and 1. We're going to hold this bent leg right here. Hands are gonna come behind the head. I'm going to reach outside, switch the legs and reach outside. Starting here in 3, 2, let's go. Reach outside your leg. Now we're going for rotation across the body. Switch the legs, reach outside. Caroline's got the march. All right. Floating the leg off the ground is going to be harder. Keeping the legs on the mat will be a little bit easier. You're going for that big reach across the body. None of these exercises are fast. It is all slow controlled movement. Really learning to manage your intra-abdominal pressure here as you keep constant tension on that core and reach outside your body using your breath. Keep breathing nice deep breaths while managing this pressure that's happening right here as you reach around for 3. 2, and recover. Nice work. Now neck and shoulders get to come to the ground. Hands at your side. Glute bridge, knees in line with hips. Lift off. Hold here. We're gonna start with a hold. We're gonna go for a walkout in 3, 2, and 1. Holding here. I want everything in alignment. Knees, hips, one straight line. Option A, you can stay here holding glutes, hamstrings. They're all part of your core and your pelvic floor, right? This is all connected right here, all working together. Can you hold here? Option B, can you walk out? Walkouts. Ooh, you're gonna fire up those hamstrings, glutes, your low back. Weight is driving into the heels, walking your heels as far out as you can away from you while maintaining lifted hips. Imagine 2 glasses of water sitting here on each hip bone, trying not to spill those water glasses, right? If it helps, you can put your thumbs right on your hips. Trying not to spill those water glasses or shift those hips and relax. Bring it down. Awesome job. Nice work. From here, we're going to continue to manage that intra-abdominal pressure. Legs 90 degrees, arms at your side and pump and pump. Pilates 100s. Option A, you can stay here. Neck and shoulders can be on the mat or lifted like me. You want to make it harder, straighter the legs, harder it is. Pump those arms. Okay, so this is really working on an isometric hold. The challenge here is to manage this intra-abdominal pressure. If you start to see hard coning right here, you want to back off and bend the knees. Soft coning is okay, but hard coning is not what we want. Managing that pressure while still breathing. Pump those arms. You got this team. Come on. Nice work. Hold in it for 5, 4, 3, 2, and relax. Nice work. I'm going to come up to a reverse tabletop position. Fingertips are going to face my butt. I'm going to Alternate lifting off and kicking out, right? So lift and kick. Now we're gonna put glutes, hips, and core together in 3, 2, let's go. Lift and kick. Nice work. Lift and kick. Driving through that heel, extending the leg away from you. Inhale down. Exhale, breathe through that straw with your mouth. Lift and kick. Remember those 2 glasses of water on your hip bones. Stable hips. Nice work. Lift and kick. Nice work. Drive that heel away from your body. Glutes, hips, and core all working together here for 10 more seconds. We're going to finish with a strong plank hold. Almost there. Move 6 of 7, guys. Finish strong. For 3, 2, recover. Up and over to a forearm plank position. You can take this kneeling Or from a full plank position. This is your last 40 seconds, guys. Finish strong. Starting in that plank hold in 3, 2, set it up. Shoulders stacked over elbows. Core is tight. Push back on your heels. Pull up on your kneecaps. Pull your shoulder blades apart. Straight line from head to toe. You can always do this kneeling if you want to scale it up. Caroline is going to lift her knees. 1, 2, down, down. I'm going to drop Drop. A little extra engagement for those low abs. Alternating knee bends. Bend and bend. Nice work. Bend and bend. Awesome job, team. Finish strong. You're almost there. Final 10 seconds right here. You got it. Nice work. Last 5, 4, 3, 2, and rest. 7 minutes deep core. Pelvic floor. I hope you love this workout. I'd love to see you back on the mat soon. If you love this workout, your next step is my 28-day core repair program. I wish I had it postpartum, so I built it for you so you can have access to it. And if you want all of my structured monthly workout programs, you can find them inside the Nourish Move Love app by scanning this QR code. I'd love to see you inside the app.