Pelvic Floor + Core Plan Sample Workout

Welcome to the 3rd preview workout for the new Weight Training Plan 2020. After 2 days of lifting, we will take a pause to do cardio and introduce you to pelvic floor and core workouts. These workouts really need no introduction. I’ve talked about this type of training all year as the best core work I’ve ever done. AND, it’s the type of ab workouts I am going to suggest you pair with the Weight Training Plan 2020. The plan is 3 days/week for just 10 minutes. Take a peek…

[ ] 30 minutes of cardio (walking, jogging, biking, hiking, stairs, etc.)
[ ] Pelvic Floor + Core workout found below


Below, I am sharing 3 exercises for strengthening the pelvic floor + core. BUT, you first need to know how to “find” and “activate” the pelvic floor. When I was doing research on the pelvic floor, I found that the majority of women cannot properly engage this area.
In my Pelvic Floor + Core Plan, I take great measures to teach you exactly how to practice locating this area and the techniques to properly activate this area.
I highly suggest you master the techniques I outline before proceeding with pelvic floor exercises. I heard from many women who spent months doing pelvic floor exercises without little benefit because they did not know how engage the area correctly. It’s worth taking the time to learn it!


1. PELVIC CURL (2 sets, 15 reps)
Lie on your back with your knees bent & feet flat on the ground. As you exhale, press your belly button into spine and tuck your tailbone under as your pelvis curls upward. Slowly lower down. Think of this as a half glute bridge.

2. HEEL DROPS (2 sets, 15 reps/side)

Lie on your back with your knees bent. Bring your feet up so that your calves are parallel with the ground. Slowly lower one foot down, just touching the ground without letting the weight transfer. Bring that foot backup to the starting position. Continue with the other side.

3. HEEL SLIDES (2 sets, 15 reps/side)
Lie on your back w/ your knees bent and feet flat on the ground. Slide one foot away from you, allowing your leg to straighten. Slowly return to starting position. Continue for several reps and then complete on the other side.

I don’t sugarcoat anything. I give it to you straight. I don’t provide “fluff” workouts. I give you plans that work
The Pelvic Floor + Core Plan works IF you 1) follow the techniques to properly activate and 2) stay consistent with the training. I will continue to follow this type of training for the rest of my life because I needed it to restrengthen after 2 babies and I will continue for anti-aging reasons. 
Results I Noticed:

  • flatter stomach (especially the stubborn lower ab area)
  • healed diastasis recti
  • stronger core during exercises
  • ability to control my bladder during high intense moves (running, burpees, jumps, etc.)
  • vaginal pressure completely gone (this was a struggle after having my 1st son)
  • sexual benefits* (this is a reason a lot of women begin these types of plans in the first place)

OVERALL: I went from having diastasis recti and a weak pelvic floor + core (so weak that I could barely hold a plank for 10 seconds and I peed myself when completing jump squats) to having the flattest, strongest, leanest core of my life (even after a baby!)

^photos are 5 months apart

I designed this for every woman at any stage: new moms, moms who’ve had children years ago + women who aren’t moms


Those are the ab workouts that I suggest pairing with the Weight Training Plan 2020. We will resume with lifting tomorrow.


with these bundles, you’ll be a meal plan member for life and enjoy all the free upcoming installments.

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