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Pelvic floor exercises are traditionally done through breathing exercises and, while these are still extremely effective, we believe it is important for you and your clients to build a strong pelvic floor through everyday movements, too.

We have teamed up with Charlie Launder of Bumps & Burpees to explore exercises that can be used to activate and strengthen both the pelvic floor and abdominals, and build a strong core.

The exercises

The following exercises can be a great addition to existing workouts, especially preceding bigger moves that use the same muscles. For example, doing banded slider lunges before squats will help to activate the glutes and adductors, which will not only increase your range of motion in your squats, but also allow you to go heavier without compromising form.

The foam roller exercises can be done in isolation or as part of a circuit involving other body parts. They are a great starting point for getting back into exercise post-baby, but can also benefit most people in activating their core before doing bigger movements.

The main thing to remember is that these exercises should be done slowly and with control. If you feel that your body can only do four reps with the right form, then stop at four and build it up over time; it won’t be long before you are up to full repetitions.

 1. Banded slider lunges


  • Place the band just above the knee, pulling it out and placing the other foot on the slider
  • Use the free leg to slide backwards into a lunge position, while the banded leg stays as stable as possible against the resistance; to do this you will have to activate your adductors
  • Hold your core tight in order to maintain good balance and slide your leg back up to a standing position
  • 10 repetitions on each leg


  1. BOSU hip hinges


  • Using your adductors and glutes, squeeze the BOSU® between your legs
  • Move a light weight down towards your knees, sitting your hips back
  • On the way back up, brace your core and move your hips back into a neutral position, making sure to activate your glutes
  • You should start and finish with your spine in a neutral position
  • 10 repetitions with a slow and controlled pace


  1. Foam roller pelvic tilts


  • Get yourself comfortable and balanced lying on the roller
  • Using very subtle movements, tilt your pelvis to flatten your spine onto the roller holding for three seconds and then release
  • The movements should be very subtle and controlled all the way through
  • 15-20 repetitions of these can be done before, during and after your workouts


  1. Foam roller single leg raise


  • Get yourself comfortable and balanced lying on the roller
  • Keeping one leg bent, lift the other leg up and down in a slow and controlled manner, making sure your spine is flat on the roller
  • If your back starts to arch, bend the moving leg but keep the exercise slow
  • Use your own judgment on these, if your core starts to disengage and your back jumps in, then stop there
  • Aim for 8-10 repetitions, but this may take some working up to


  1. Foam roller dead bug


  • Lie on the roller with hands either side for stability
  • Make sure you are balanced with both legs at a right angle to your body; work on flattening your spine along the roller in this position and holding in your core
  • When you are ready, slowly lower one leg towards the floor continuing to hold it in a bent position, and lift it back up repositioning it alongside the other one before changing leg
  • At all times you are working on keeping your spine as flat as possible along the roller so don’t rush or this will become impossible
  • Again, use your own judgement, but aim for 4-6 repetitions on each leg

About the author 

Charlie Launder is the founder of Bumps & Burpees and the head of pre- and postnatal at Lomax Bespoke Fitness, Nutrition & Wellbeing. Bumps & Burpees are all about empowering women throughout their pregnancy and into motherhood. There is so much that women are able to do during this time, but the overload of information can cause huge confusion.

The Bumps & Burpees approach is to help women become, and stay, strong throughout this time to better enable them to cope with the changes that a growing bump will bring; they will essentially be wearing a weights vest for nine months, so staying strong is vital!

When it comes to postnatal, Bumps & Burpees works with its clients to help them stay strong and fit to keep up with the demanding lifestyle of a new mum; mimicking movement patterns that will be used every day.