Membership Pelvic Floor Basics Pelvic Lift Challenge Blog

💪🏼Sample CoreLIFT Method Workout 

📢 IMPORTANT: Read This Before You Start 📢

This is a sample week of  strength workouts from the CoreLIFT Method—designed for moms with prolapse, leaking, or diastasis who are ready to build strength safely. CoreLIFT blends pelvic floor-specific training with full-body strength workouts, and this gives you a sneak peek into the strength side—helping you reduce symptoms, build muscle, and feel strong again.

⚠️ Your body, your responsibility!
This workout is for moms with prolapse, leaking, or diastasis who are active or returning to fitness.  Please listen to your body, modify as needed, and skip anything that doesn’t feel right. Always check with your provider before starting something new. By joining in, you’re choosing to participate at your own risk.

Modifications: 

  • Newly postpartum? Start by lifting the weight of your baby. 
  • Haven’t exercised in a while? Try lifting about the weight of your child or anything you lift regularly. 
  • Not sure how heavy to go? If it feels too easy after one set, go heavier—your muscles need resistance to grow.

Workout Format

  • Warm-Up / Mobility: Start with breath work and mobility to prep your body for movement.
  • Strength Circuit: This is your “work” phase—dumbbell exercises designed to build strength and reduce symptoms.
  • Cooldown / Recovery: Wrap up with breath work and stretching to help your pelvic floor fully relax and let go.

FULL FOLLOW ALONG

 ✔️EQUIPMENT NEEDED: 1 light dumbbell, 1 med -heavy dumbbell, wall, pillow/yoga  

 

PELVIC FLOOR WORKOUT 

✔️EQUIPMENT NEEDED: kitchen towel + hard surface OR paper plate + carpet, pillow or bath towel, wall

 

MOBILITY/FLEXIBILITY WORKOUT 

✔️EQUIPMENT NEEDED: yoga blocks/stack of books, pillow kitchen towel. Long resistance band if you have it - or you can do arm circles

 

STRENGHT WORKOUT B

✔️EQUIPMENT NEEDED: 1 heavy dumbbell, stack of books/low bench, rolled up bath towel or pillow for support, chair/bench for support, wall 

 

PELVIC FLOOR WORKOUT

✔️EQUIPMENT NEEDED: kitchen towel + hard surface OR paper plate + carpet, pillow or bath towel, wall

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