A 10-Minute Deep Core & Pelvic Floor Workout for Moms (That’s Actually Effective)

By Angela Mosley | Certified Pre & Postnatal Corrective Exercise Specialist | Modern Fit Moms

If you're a mom dealing with pelvic floor dysfunction, leaking, or prolapse and you’ve been told to “just do Kegels,” you’re not alone.

The truth is, Kegels alone aren't the full solution. Most moms need a more integrated approach that teaches the body how to coordinate breathing, deep core activation, and full-body movement. That’s exactly what today’s 10-minute workout is all about.

In this post, I’ll guide you through a quick, equipment-friendly workout that supports your pelvic floor while building strength and improving core function. And the best part? It can be done from the comfort of your home.

Why Moms Need More Than Just Kegels

Many women come to me frustrated. They’ve been doing Kegels daily, yet still experience leaking, pressure, or core weakness.

That’s because isolated Kegels don’t train the pelvic floor in real-life, functional movement.
Your pelvic floor doesn't work alone. It’s part of an integrated system which includes:

• The Diaphragm – your primary breathing muscle, sits just below your lungs
•  The Deep Core (Transverse Abdominis) – like a corset, it wraps around your midsection
• The Pelvic Floor – acts like a sling supporting your bladder, uterus, and bowel
• Glutes & Adductors – help stabilize your pelvis and influence pelvic floor tension
• Postural Muscles & Alignment – impact how intra-abdominal pressure is distributed

When you sync your breath with movement and engage this whole team of muscles, you build functional strength—the kind that helps you lift kids, run errands, or sneeze without leaking.

What You’ll Need for This Workout:

👉🏻 Mat https://amzn.to/3Z84GIE  

👉🏻 Pilates Ball https://amzn.to/3FlZwCe  

👉🏻  Resistance Band (red)  https://amzn.to/4kwk4XR   

DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel so I can continue to provide you with free content each week!

The 10-Minute Pelvic Floor & Deep Core Workout

1. Supine Breathing with Ball Squeeze

Start lying on your back with the ball between your knees.

• Inhale: Expand your ribcage, back, and pelvic floor.
• Exhale: Squeeze the ball, draw your hip bones together, flatten the low abs, and lift from the bottom up.

This teaches your pelvic floor to respond to both inhale and exhale—crucial for functional strength.

2. Side Plank with Exhale Squeeze

Place the ball between your knees and lift into a side plank. You can:

• Hold and squeeze the ball on each exhale
• Or dip your hips slightly and lift as you exhale

Focus on pushing away from the floor to stay lifted, and breathe into your back and ribcage.

3. Glute Bridge with Ball Squeeze

Lying on your back, feet close to your glutes:

• Inhale down, exhale to lift hips while squeezing the ball.
• For added challenge, lift one leg at a time—but keep hips level.

⚠️ If your hip drops, that may signal a weak glute medius. Stick with the basic bridge until you build strength.

4. Down Dog to Bear Plank with Squeeze

From hands and knees:

• Inhale to push into down dog
• Exhale to hover in bear plank, squeezing the ball between the knees

Targets the deep core and teaches pressure control—essential for reducing prolapse symptoms.

5. Resisted Supine Leg Drops (Adductors + Core)

Place the band above one knee and lie on your back.

• Drop the leg out to the side, then exhale and resist the pull as you bring it back up.

The adductors connect to the front of the pelvic floor and play a critical role in managing leaks.

Repeat on the other side.

Finish with: Supported Child’s Pose

• Place a pillow or bolster under your chest and hips.
• Inhale: Expand ribcage and back.
• Exhale: Let go of all muscle tension. No squeezing, just soft relaxation.

Why it matters: Down-training the pelvic floor is just as important as strengthening. Chronically tight muscles can be just as dysfunctional as weak ones.

Why This Matters for Moms with Pelvic Floor Dysfunction

As a mom of four, I know the emotional and physical toll that leaking, heaviness, or prolapse symptoms can bring. I’ve personally worked through stage 2 rectocele and seen firsthand how smart strength training can reverse symptoms and build confidence again.

This 10-minute session:

✅ Trains your body in real-life movement patterns

✅ Improves pressure management inside your core

✅ Builds strength in your hips, glutes, and core—all supporting your pelvic floor

✅ Can be repeated, progressed, or modified for any level

 Want More Help? 

Increase your PELVIC FLOOR STRENGTH in 4 weeks or less so you can reduce leaks, improve prolapse & strengthen your core with just 25 minutes a day - WITHOUT doing a bunch of kegels.

CLICK HERE TO LEARN MORE

🔥 FREE RESOURCES I CREATED FOR YOU!

👉🏻 Get the FREE guide for moms who have pelvic floor tightness
👉🏻 Or grab my Pelvic Floor & Core Starter Guide for moms here 

Just Remember...

You don’t have to give up lifting weights.
You don’t have to live with leaks.
You don’t have to fear your diagnosis.

There’s a better way—and it starts with learning how to breathe, move, and activate your body in a way that supports your whole core system.

Let me know in the comments below—what part of today’s workout helped you feel the most connected to your core?

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