Core Strengthening Without Pain

Why Core Strength Matters

A strong core supports your pelvic floor and can actually reduce pelvic pain by improving posture and reducing stress on the region.

Pelvic-Floor-Friendly Core Exercises

Dead Bug: Lie on your back, slowly extend one arm and opposite leg. This exercise is very gentle on the pelvic floor.

Modified Bridge: Lift hips slightly to engage glutes and core without excessive pelvic floor engagement.

Plank Hold (Modified): Start on knees or against a wall. Hold for 10-20 seconds, focusing on controlled breathing.

Progression

Start with 2 sets of 8-10 repetitions, 3 times per week. Gradually increase reps and hold times as strength improves.