A strong pelvic floor is the foundation for healthy posture , a stable core , and powerful movement. It supports the internal organs, stabilizes the spine, and plays a crucial role in balance, continence, and even breathing.
Pelvic floor training is no longer just for women after pregnancy – it's essential for every age group and gender. A targeted 30-minute workout strengthens the deep muscles, improves body awareness, and prevents common discomfort.
In this article, we'll show you an effective, holistic pelvic floor workout you can do at home that requires minimal effort – and noticeably strengthens your core.
What is the pelvic floor and why is it so important?
The pelvic floor is a muscular network that closes off the lower part of the pelvis.
It consists of three layers of muscle and connective tissue that run between the pubic bone, coccyx and ischial tuberosities .
His main tasks:
- Stability : It supports the spine and organs.
- Power transfer : It connects legs, torso, and core.
- Breathing : It works in conjunction with the diaphragm and abdominal muscles.
- Control : It enables conscious tension and relaxation in everyday life.
A weakened pelvic floor can lead to back pain, incontinence or postural problems – a trained one, on the other hand, improves strength, body awareness and performance.
Preparation & Equipment
The workout lasts about 30 minutes and can be done both at home and in the studio.
You need:
- A non-slip gymnastics mat (e.g. Atletica Gym Mat )
- Optional: Mini band or soft ball for targeted activation
- Comfortable clothing, quiet environment
Tip:
Pay attention to maintaining an upright posture and breathing evenly.
The goal is not to maintain maximum tension, but to consciously activate and release it – the change is crucial.
The 30-minute pelvic floor workout
Each exercise lasts approximately 3-4 minutes, with short breaks in between.
Perform the movements calmly and with control – quality over intensity.
1. Activate the pelvic floor (breathing exercise)
Goal: To build perception and baseline tension
- Lie on your back, feet flat on the mat, knees slightly open .
- Take a deep breath in through your nose, feel your stomach rise.
- As you exhale, gently pull your pelvic floor inwards and upwards – as if you were holding back urine.
- 10 repetitions, holding each for 10 seconds.
Tip: Do not tense your buttocks or abdomen – only activate the deep pelvic floor muscles.
2. Pelvic tilts while lying down
Goal: Mobilization and gentle activation of the lower back muscles
- Starting position: Lying on your back, feet flat on the floor.
- Tilt your pelvis slightly forward and backward.
- When tilting backward, gently pull your navel towards your spine .
- 15 repetitions.
Variation : Place a mini band around your knees and maintain light tension for added stability.
3. Bridge (Hip Lift)
Goal: Strengthening of the buttocks, core, and pelvic floor
- Lying on your back, feet hip-width apart.
- As you exhale, lift your pelvis until your shoulders, hips, and knees form a straight line.
- Actively tighten your pelvic floor muscles and hold for 5 seconds.
- Lower slowly, release tension.
- 3 sets of 12 repetitions each.
Atletica tip: Train on an Atletica Gym Mat without slipping – for clean execution without pressure points.
4. Quadruped position with pelvic floor focus
Goal: To train dynamic stability
- Get into a quadruped position.
- When exhaling, gently tense your pelvic floor and abdomen, keeping your back neutral.
- Slowly raise one leg, hold for 3 seconds, then lower it.
- Switch to the other side.
- 3 sets of 10 repetitions per side.
Tip: The movement comes from the hip joint – not from the back.
5. Plank with focus on core & pelvic floor
Goal: Whole- body stability
- Forearms on the mat, body in a line.
- Activate the pelvic floor muscles and gently pull in the navel.
- Hold for 30-45 seconds each time .
Variation: Lower your knee if necessary .
Atletica recommendation: Use the Atletica Balance Pad for an additional core challenge.
6. Seated pelvic floor exercise (core control)
Goal: To practice tension in everyday life
- Sit upright on the mat or on a ball.
- Tighten your pelvic floor muscles while exhaling, keeping your spine long.
- Hold for 5 seconds, then release .
- 10 repetitions, 2-3 sets.
Tip: Perfect as an exercise for the office or on the go.
Common mistakes in pelvic floor training
- Incorrect muscle tension: Many people tense their buttocks or stomach too much – focus on the depth!
- No breathing: Holding your breath inhibits activation.
- Excessive tension: Prolonged tension leads to muscle tension.
- Lack of regularity: 3-4 times per week is ideal.
Scientifically confirmed:
According to studies ( Journal of Women ' s Health, 2021 ) regular pelvic floor exercises improve muscle strength by up to 40% within 6 weeks.
Conclusion: 30 minutes for a strong midfield
Pelvic floor training is inconspicuous – but incredibly effective.
It improves posture, stability, breathing and body awareness, strengthens the inner muscles and can prevent discomfort.
Even just a few minutes a day make a noticeable difference – for sports, everyday life and well-being.
Atletica – Quality that moves
With high-quality equipment such as the Atletica Gym Mat , mini bands or the balance pad, you can make your pelvic floor training effective and safe.
Our training products help you take your posture, balance and core stability to the next level – in the studio or at home.
Start your pelvic floor workout at atletica.de – and strengthen the foundation of your strength, stability and health.
