Pelvic Floor Activation – Step by Step

1. Lie on your back with knees bent and feet hip-width apart. Find your neutral spine, a gentle natural curve in your lower back. Let your shoulders relax and arms rest by your sides.

2. Find your deep core
   To feel your transverse abdominis, place two fingers on your hip bone. From there, move your fingers two finger-widths in and two down. This spot, close to your underwear line, is where you’ll feel the muscle gently firm up as you work.

3. Relax and breathe
   Keep your shoulders soft. Breathe into your belly, letting it rise as you inhale and fall as you exhale. Just notice that gentle movement.

4. Activate your pelvic floor
   As you exhale, imagine four points around your pelvis, two at the front and two at the back, gently drawing together toward the middle, then lifting upwards through your spine like an elevator.

5. Feel the activation
   Under your fingertips, you should feel the surface firm and flatten slightly. If your tummy bulges or domes, you’re using too much effort. Reset, soften, and try again with less intensity.

6. Hold and release
   Keep the activation for about 3 seconds, then let go completely. You should feel the area soften again under your fingertips.

7. Repeat and progress
   Start with 5 repetitions, each 3–4 seconds, resting briefly between them. Over time, work toward 10 repetitions, holding up to 10 seconds each. Do 2–3 sets, allowing breaks between sets.
   

Pelvic Tilt with Pelvic Floor Activation

1. Lie on your back as before, knees bent, feet hip-width apart. Relax your shoulders and arms. Breathe naturally, feeling your tummy rise and fall.

2. Focus on your tailbone
   As you tilt, let the movement come from your tailbone, not your ribs. Imagine your tailbone as a little boat rocking on the sea.

   When you tilt back and press your lower back into the floor, one side of the “boat” touches the floor. When you tilt forwardand arch your lower back, the other side of the “boat” rests down.
   

3. Add breathing

   • As you tilt back, gently press your lower back down and breathe out.

   • As you tilt forward and arch, breathe in.
     Let the flow of breath guide the rocking of your tailbone.

4. Incorporate pelvic floor
   On each tilt back, as you breathe out, imagine the four points of your pelvis drawing together and lifting up through your spine. Place your fingers low on your tummy (close to your underwear line) to feel that gentle firmness. Keep your tummy flat, no bulging or doming.

5. Flow with movement
   Rock your tailbone forward and back, breathing with the movement. Let your pelvic floor contract as you tilt back, then soften as you tilt forward.

6. Repetitions
   Do 10 tilts, then rest. Repeat for 3 sets. Remember, this is about gentle movement and rhythm, contracting and releasing, not holding.

Pelvic Tilt in Sitting with Pelvic Floor Activation

1. Settle into position
   Sit toward the edge of a firm chair so you can feel your sitting bones underneath you. Keep your spine upright, head tall toward the ceiling, and shoulders soft under your ears.

2. Find the tilt movement

   • Tilt back: Roll off your sitting bones so you’re sitting more on the softer part of your buttocks. Keep your head lifted, don’t collapse your upper body forward. Think of gently tucking your bottom underneath you.

   • Tilt forward: Come back onto your sitting bones and then continue forward so you’re sitting more on your thighs. Keep your head tall and your chest open. Think of showing your bottom behind you, without leaning your whole upper body backwards.

3. Add breathing

   • Exhale as you tilt back and tuck under.

   • Inhale as you tilt forward, arching your lower back.
     Let the breath guide the rocking of your pelvis.

4. Incorporate pelvic floor
   As you tilt back and exhale, gently contract your pelvic floor, imagining those four points drawing in and lifting up. As you tilt forward and inhale, release and relax.

5. Repetitions
   Flow smoothly forward and back for 10 repetitions, then rest. Repeat 3 sets.