In this video, we break down 4 expert-recommended exercises that help prepare your body for a normal vaginal delivery. These moves are safe, simple, and powerful, perfect for moms-to-be in their second and third trimesters.
✨ Here’s what you’ll learn:
✅ Butterfly Stretch – opens up your pelvis and improves flexibility
✅ Duck Walk – strengthens your legs and enhances pelvic mobility
✅ Cat-Cow Pose – eases back pain and aligns your spine
✅ Deep Squats (Somo Squats) – trains your body for active labor
🎯 Do these consistently and you’ll build strength, reduce anxiety, and boost your chances of a natural birth.
🔔 Don’t forget to LIKE, COMMENT your favorite move, and SUBSCRIBE for more pregnancy & delivery tips from healthcare experts!
📌 Always consult your doctor before starting any new exercise during pregnancy.
Standing Pelvic Floor Exercises 10 min (VERY EFFECTIVE!) // Caroline Jordan // Continue your fitness journey with the Pelvic Floor Program on Patreon here:
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Strengthen your pelvic floor and core with this gentle yet effective 10-minute standing workout! This routine is designed to help you improve pelvic floor function, core stability, and posture—all while staying on your feet. Perfect for all fitness levels, this session is especially beneficial for those looking to support bladder control, core strength, and overall pelvic health without needing to get down on the floor.
🌟 Who is this workout for?
✔️ Anyone looking to strengthen their pelvic floor
✔️ Those recovering from injury or seeking low-impact core training
✔️ People who prefer standing exercises over floor-based routines
✔️ Women pre/postnatal or in menopause looking for gentle pelvic floor support
💪 Benefits of this standing pelvic floor workout:
✅ Engages deep core and pelvic floor muscles
✅ Supports bladder control & stability
✅ Improves posture & balance
✅ Low-impact & beginner-friendly
👉 Looking for more pelvic floor and core strengthening workouts? Check out my full-length programs on Patreon:
🔔 Don’t forget to LIKE, COMMENT, & SUBSCRIBE for more safe and effective fitness routines! Let me know in the comments how you feel after this session.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Timestamps:
00:00 Intro
00:44 Plie
02:47 Squat
03:57 Heel Lifts
05:20 Leg Lifts
06:43 March Balance
07:53 Kegel
09:07 Lunge Twist
10:59 Wall Tilt
12:31 Cool Down
In this enlightening discussion, Andrew Huberman and Dr. Rena Malik tackle the complex question of how to discern if the pelvic floor is too tight or too weak. Explore the challenges in recognizing these conditions, comparing it to more visible muscles like the calf or bicep. Join the conversation to gain valuable insights into pelvic health and learn why recognizing these subtle changes is crucial for overall well-being.
👉 Subscribe for more videos:
👉 Please note that this channel is distinct from Dr Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice.
👉 Speaker:
Andrew Huberman
👉 All Credit goes to:
Andrew Huberman
👉 We use this video to motivate the people and for educational purposes.
👉This video has no negative impact on the original works (It would actually be positive for them)
👉 This video is also for teaching purposes.
👉 It is not transformative in nature.
👉 We’ve only used small pieces of videos to get the point across where necessary.
This is not a stretch, so use pillows between your knees and chest, if needed, to fully relax. Exaggerate the movement of your belly, inflating like a balloon on the inhale and deflating on the exhale. Allow the pressure of your extended abdomen to work its way down to your pelvic floor. Visualizing your pelvic floor relaxing can also help.
Pelvic Tilts reduces tension in the lower back, which in turn takes pressure off the sciatic nerve. It’s especially beneficial for those with sciatica caused by muscle imbalances or poor posture.
INSTRUCTIONS:
👉Lie on your back: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides, with your palms facing down.
👉Engage your core: Tighten your abdominal muscles and press your lower back gently into the floor, pulling your belly button to your spine.
👉Tilt your pelvis: Slowly tilt your pelvis upward by squeezing your glutes and gently lifting your lower back off the floor.
👉Hold this position: Maintain the contraction in your abdominals and glutes for 3-5 seconds.
👉Return to the starting position: Slowly release the pelvic tilt and return to the neutral position with your back flat on the floor.
👉Repeat the movement: Perform 10-15 repetitions, focusing on engaging your core and glutes throughout the exercise.
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4 Core Stabilization Exercises to Treat Sciatica
Mangiarelli Rehabilitation physical therapist Jen demonstrates three exercises you can do for urinary stress incontinence:
Postpartum urinary stress incontinence occurs when an individual experiences involuntary urine leakage that happens during activities like coughing, sneezing, laughing, squatting, or impact movements following pregnancy and childbirth, often due to pelvic floor dysfunction. Approximately 34% of women experience urinary incontinence postpartum.
Physical therapy has been shown to be 80% effective at treating urinary stress incontinence. Pelvic floor physical therapy is used to treat urinary incontinence, a program of functional retraining to improve pelvic floor muscle strength, endurance, power, and relaxation.
