The 10-Minute Daily Pelvic Floor Routine

Guided Exercises and Mobility Moves for Busy Women

Life gets busy — between work, family, and everything else on your plate, it can feel impossible to carve out time for your health. But here’s the good news: supporting your pelvic floor doesn’t have to mean hours in the gym or endless Kegels.

With just 10 minutes a day, you can create a simple, functional routine that helps you:

• Build pelvic floor responsiveness and resiliency

• Improve mobility and posture

• Reduce tension and pain

• Feel more connected to your core

Whether you’re postpartum, an athlete, or simply looking to improve your overall well-being, this quick daily flow is your go-to reset.

Why a Daily Pelvic Floor Routine Matters

Your pelvic floor is the foundation of your core. It supports your bladder, bowel, and reproductive organs, coordinates with your breath, and stabilizes your spine. But sitting too much, stress, and poor posture can all weaken or over-tighten these muscles.

A daily routine keeps your pelvic floor balanced  and responsive — so you can move through your day with more ease and confidence.

The 10-Minute Daily Routine

Set aside a small space, grab a yoga mat if you have one, and follow this guided sequence.

1. Diaphragmatic Breathing (2 minutes)

Goal: Release overall tension and connect with your core and pelvic floor

• Sit or lie down in a comfortable position with one hand on your belly and one on your upper ribs.

• Inhale through your nose, feeling your ribs expand and your pelvic floor lengthen and relax.

• Exhale slowly, letting your ribs spring back into their resting position and your pelvic floor gently lift naturally in response.

• Repeat for 10 deep breaths.

2. Pelvic Tilts (2 minutes)

Goal: Mobilize your spine and pelvis

• Lie on your back with your knees bent and feet flat on the floor.

• As you inhale, tilt your pelvis forward, arching your lower back slightly.

• As you exhale, tilt your pelvis back, gently flattening your lower back into the mat.

• Repeat for 10–12 reps.

3. Cat-Cow Spinal Flow (2 minutes)

Goal: Improve overall mobility and circulation

• Come to your hands and knees, with shoulders stacked over wrists and hips over knees.

• Inhale as you arch your back, lifting your head and tailbone (Cow pose).

• Exhale as you round your spine, tucking your chin and tailbone (Cat pose).

• Continue flowing for 8–10 rounds.

4. Figure ‘4’ Stretch (2 minutes)

Goal: Release tension in glutes and deep in hips

• Lie on your back, knees bent, feet hip-width apart.

• Place your right ankle in front of your left knee, creating a keyhole or the open part of the number ‘4’.

• You may already feel a stretch in your right glute muscles, stretching from your sit bone towards the outside of your hip. If not, you can press gently on your right knee.

• If you are able, reach both hands forward. Clasp them behind your left knee and gently pull it back towards you, enhancing the stretch. Hold whatever your end position is for at least 60 seconds and then switch legs.

5. Hip Opener Stretch (2 minutes)

Goal: Release tension in inner thighs and pelvic muscles

• Sit in a butterfly stretch with the soles of your feet together.

• Sit tall, take deep breaths, and gently hinge forward at your hips for a deeper stretch.

• Hold for 5–8 breaths, then release.

Tips for Success

• Stay consistent — just 10 minutes a day builds lasting results.

• Pair with a daily habit, like morning coffee or evening wind-down.

• Listen to your body — these moves should feel gentle, never painful.

Your 10-Minute Reset

This short, mindful practice isn’t just about physical benefits  — it’s about grounding yourself in your body. Ten minutes a day can help you feel stronger, more supported, and more in tune with your body’s needs, no matter how busy life gets.

When to Seek Support

If you experience symptoms like pain, leakage, or heaviness that don’t improve with gentle exercises, consider reaching out to schedule a pelvic floor check in with me! I am currently offering teletherapy sessions for both NEW and existing clients. If you haven’t been in a while -  ask me about scheduling a virtual pelvic floor tune up!