20 Min. Safe Core Workout For a Tight Pelvic Floor

Safe core fitness for pelvic floor tension! ▶️[PLEASE CLICK "SHOW MORE" 👇]
This 20-minute workout is all about balance. It's perfect for anyone with pelvic tension who ALSO wants to strengthen their core!!! 💪You'll learn total-core strengthening moves with pelvic floor release breaks interspersed throughout the workout. This prevents an excessive buildup of pelvic tension, while still allowing you to gain strength and improve mobility. Enjoy these safe core exercises for weak tight pelvic floor! ~Dr. Bri, PT, DPT
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MEDICAL DISCLAIMER:
Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. These videos and written text are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program.
All forms of exercise pose some inherent risks, particularly exercise done independently without individualized supervision from a qualified fitness trainer or healthcare professional. Due to the nature of video instruction, you must take full responsibility for your safety and know your personal limits. Stop if you experience faintness, dizziness, pain, or shortness of breath.
By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT’s negligence.
Do not rely on the information presented as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, consult with a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice because of something you may have read, heard, or viewed on this site or channel. The use of any information provided on this (or any associated) video or website is solely at your own risk.
General questions are welcome, but please do not contact us with details of your personal situation or medical concerns. We cannot comment on your individual circumstances by personal email, nor will we provide medical advice, opinion, diagnosis, treatment or medical services of any kind. Thank you for your understanding.
For more information on consulting with a Pelvic Physical Therapist for personal assessment and treatment, check this link if you live in the United States of America: ptl.womensheal.... If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.
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Fitting MORE MOVEMENT into your day not only increases energy, improves your mood, boosts strength, and tones your body, it has also been shown to prevent chronic illnesses such as heart disease and type 2 diabetes (to name just two common conditions). Movement breaks will help you fit MORE FITNESS into your day. Do a little bit a lot, and see how good you can feel!
For vibrant pelvic health: Eat clean. Move every day. Shine brighter!
#pelvichealth #core #pelvicfloor

[@sirenabriluna]

I started with the 5 minute pelvic floor release & now I'm obsessed. Thank you so much for making these videos & truly trying to help & inform people. You have helped me so much in so many ways.

[@vibrantpelvichealth]

Thank you for working out with me !

[@carolm.ferreira3699]

Awesome exercises!!!❤

[@maryjohnson2878]

Thank you

[@vibrantpelvichealth]

You're welcome

[@sawerasawera6226]

Thank you.

[@jenzyy73]

Thank you for all of your amazing Pelvic Floor workouts, I've been doing them and also your past ones, they have helped me to workout in a way I feel comfortable and I appreciate all the reminders you giving during the workout! 💜

[@vibrantpelvichealth]

I am so glad that my videos have helped you!!

[@jafaralijaffery636]

Hi ma'am

[@MsStephanieJane32]

I really Love how you took this right to the basics and explained how to do every move clearly. I felt even more benefits!!! Thanks So So Much!!!❤️❤️❤️❤️❤️❤️❤️❤️❤️

[@vibrantpelvichealth]

You're so welcome!

[@fallingleaves4603]

Hi Dr. Bri, thank you for the wonderful content! Midway through, you mentioned resting if experiencing over-activation/pain for the PF muscles -- Would you also recommend resting if we instead felt possible PF muscle spasms or a "buzzing/tingling" sensation there as well (not painful)? Or is this just our body's way of "figuring things out"? Wanted to ask in case anyone else had a similar experience! Thanks again & take care! :)

[@clboymom9467]

Dr. Bri, is the pillows under the butt using gravity and the yoga block under butt the same exercise? I’m wondering which one to start with, when I feel like the prolapse is flaring up, to help it back in place?

[@eliuri]

This is so amazing! I have non-relaxing tense pelvic muscles. So Kegels do make matters worse. Ive been doing your"Bedtime Yoga" routines regularly. Seems to help. Just last night I wondered: What if I did your "Fire Up Your Center Line" (From February) before doing the relaxing bedtime ones. Seemed to work nicely, but didnt know if its a good idea... And then much to my pleasant surprise, there in my email today was link to this sequence which actually combines them in one! Question:Would this give me similar benefits to Kegels which I avoid doing? Anyhow thank you ever so much, Dr Bri for making all this available!!!

[@vibrantpelvichealth]

You're welcome! I am so glad it is helping!

[@elizabethcannon4338]

Thank you for your videos ! What do you most recommend for moms of multiple babies ? I don’t think I have a prolapse - just weakness from birthing many times ( my nonexpert opinion)

[@annamarcaletti1025]

THANK YOU THESE EXCERISES HAVE HELPED ME SO MUCH❤️

[@vibrantpelvichealth]

So glad!

[@airismaris9386]

Yayyy you swirl like a wave 🌊 💪😎😎

[@aetherea8955]

I,m really grateful for your videos😊

[@momimomi8801]

Im suffering with uterus and ractil porlaps im 31 years old.im very worry about it plz help me.

[@natalieanderson8969]

Great workout today Thank you see you soon ❤😊

[@jafaralijaffery636]

Awesome workout Dr Bri

[@sc0ffcat]

is this okay to do with prolapse?

[@vibrantpelvichealth]

Yes, it can be. Please listen to your body and stop/ adjust the moves, as needed!

[@monvici]

Do this with keegle balls and it will be more powerful

[@donnaleegoodwin6665]

Thank you, will this help strengthen plevic floor. ❤️

[@abisingh186]

Wooo Thxu ji... shearing This vedio for hard powerful points

[@Marwa-373]

Really helpful .. Can u plz explain those hypo press moves for prolapse especially when kegal are not working for some one ///hypo press I’ve little more simple way to do .. ur guidance is really appreciated ..

[@vbfit1247]

Dear Dr Bri! Thanks so much! I found I needed to do some hips up time to relax a little longer. It’s great 👍🏻. I will be doing this again and again!!

[@vibrantpelvichealth]

Enjoy your hips up time !

[@jashendeepvirk8035]

Hello Dr Bri. I am truly grateful for all the material you've shared on this online platform. I was so worried about doing core exercises with tension in my pelvic floor and your video is a wonderful blessing. No one else has addressed this issue. How often should this sequence be done in a week?

[@vibrantpelvichealth]

You are very welcome! I recommend doing this sequence 3-4 times/week. Glad you like it!

[@vbfit1247]

I also sat in Mudrasana knees together which feels very relaxing for my PF.

[@vibrantpelvichealth]

It’s great that you are listening to your body and choosing stretches and poses that feel great for you. ~Vibrant Support

[@Ganga6789]

Will it help for urine inconsistence

[@zhanaratowler1501]

Thank you !

[@janetrowe186]

What does swivel do??

[@janetrowe186]

My spine is sore.

[@keerthi5592]

Are these better than kegels?

[@pradeepjoshi6235]

Please translate in Hindi for Indian's

[@vibrantpelvichealth]

Noted

[@chriscaprice227]

I try build glutes and my lower belly pushes out if i correct my core my glute scoop under i cant seem to balance it what can i do to fix my core and glutes especially get rid of lower belly sticking out

[@vibrantpelvichealth]

To address your lower belly pushing out while building glutes, focus on core engagement, compound exercises, proper form, and balanced nutrition. ~ Vibrant Support

[@chriscaprice227]

@vibrantpelvichealth thank you so much for your reply ...I try squats or Lunges and I can feel my core is weak or pushing out it sux I was fine before pregnancy....I know some how I have bad poor engagement I I guess I gotta go slow

[@jafaralijaffery636]

Hey there

[@satishpawar7036]

beautifull

[@strongsyedaa7378]

Can it be done after C Section?

[@vibrantpelvichealth]

This workout is **pelvic floor aware** meaning that specific cues are given for breathing and technique. This keeps the workout "pelvic floor friendly" for people with all sorts of pelvic floor issues. That being said, I can't guarantee that it will be appropriate for your needs. EVERYONE IS DIFFERENT and will tolerate exercises differently. Listen to your body and stop or modify if anything feels uncomfortable for your particular core/pelvic floor needs. Talk to your local pelvic floor physical therapist for individualized medical advice!

[@priyaranjansahu21]

Will this help in curing Erection problem?

[@rieel4537]

Hello man. How it is going? I have pudendal neuralgia. It difficults my erections. How are you now?

[@ronaldtyrone6500]

I love working out with your you motivated

[@vibrantpelvichealth]

Thank you for working out with me !

[@catherineshepherd4985]

Another awesome class. Thank you so much

[@57748625]

Thank you for this video! Do you have any videos that will tone the belly and glutes that is safe for someone with tight pelvic floor?

[@vibrantpelvichealth]

You are so welcome! You can do my hip circles videos. They are gentle and good for stretching and gentle strengthening. I also recommend checking my Overcome program for pelvic floor tightness. bit.ly/overcomewomenfree

[@57748625]

@@vibrantpelvichealth Thank you!! ♥️. I followed this current video and I noticed the back of my thighs are super tight and seems to have affected urination. After exercise and if there is a flare up, do you recommend doing stretches and the other relaxation exercises you mentioned in your video for a longer period of time multiple times a day? It is particularly the back of my thighs that just feels so tight all the time. Any gentle core exercise I do seems to trigger some sort of flare up. But I don’t want to not exercise at the same time 😔

[@lufknaht]

Thank you so much ❤😮😊

[@vibrantpelvichealth]

You're welcome 😊

[@onealericcisan805]

é.è

[@sawerasawera6226]

Thank you.

[@krawlb4walking802]

Thanks Dr. Bri!

[@CT-ow8wy]

I know this is an older video but I’m trying it out today. 😊 Could you tell me how to coordinate my breathing with the side plank exercises? I know the core is supposed to be gently “zipped up” but when raising off the floor, do I do it on an inhale or exhale? Then lowering back down, is that on inhale or exhale? I want to try to get my breathing correct while I execute the moves so I’m not making matters worse. 😅 Thanks!

[@vibrantpelvichealth]

Coordinating your breath with exercises is essential for maintaining proper form, maximizing efficiency, and minimizing the risk of discomfort or strain. For side plank exercises, here's a general guideline on how to coordinate your breath: Going Up (Raising off the floor): Inhale. When you're exerting effort to lift your body, inhaling helps provide oxygen and energy to your muscles. Going Down (Lowering back down): Exhale. As you lower your body, exhaling can help you engage your core muscles and maintain stability.

[@powelllauram]

Omg - so cool!! Love this. Also love the outfit!!

[@vibrantpelvichealth]

Yay! Thank you!

[@cinmac3]

Every time i release my core back pain its always activated all day and extreme back pain. ???

[@malamaurer4043]

This was a wonderful video. Thank you so much creating!

[@vibrantpelvichealth]

Glad you enjoyed it!

[@lineal6688]

Ma'am I feel really lost right now because I'm only 18 and yet I've found a bulge protruding from my vagina. The gynecologist said it was normal. I feel pelvic tightness and constipation. Your videos and kind words really inspire me. I'm hopeful that this can be reversed and I'll be back to living again. Thank you for the inspiration

[@mysteriousstory5018]

Do u feel that u r not able to press your pelvis

[@lineal6688]

@@mysteriousstory5018 I can, I can press it

[@mysteriousstory5018]

@@lineal6688 i can press too but sometimes i feel that i have lost control 😑 Where are you from ? And what dr are saying about your case

[@patsweety]

@@mysteriousstory5018 how do u press your pelvis? I have ibs and difficulty in passing stools, i have to press perineum to go, but i notice that something like a marble comes out of vagina when i press on perineum but without that its difficult to poop😥. My obg said maybe prolapse but mild nothing to worry. Im still not sure if ita rectocele or something

[@mysteriousstory5018]

@@patsweety dear i am a male but yes i am suffering from this issue... I feel that i am unable to press my pelvic and there is no coordination between my pelvic and abdomen. Have you got your manometery done?

[@imthatnigga8123]

Sorry abour the inappropriate username, but can you do a video on small small hernia? Thanks.

[@lghths]

☠✋🏾

[@M13asan]

bruh!?

[@marvalyncole3517]

Good day, I am in love with your videos, I am still practicing my kegel exercises I dont know if I am doing it correctly, I fellow all your instructors, but still not sure

[@marvalyncole3517]

I would love to speak with you off air.plse guide me how to do that

[@SevenPikachu]

😂😂😂