Kegel exercises help your pelvic floor heal, strengthen, and support you after delivery. Here’s how to start gently and safely on your postpartum recovery journey.
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:
Help me to maintain and grow this channel!!!
become a Patreon here:
or donate Paypal:
or Venmo:
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
