Breaths
Pelvic Floor Exercise Log
Track your daily sets, reps, and connection quality to build functional strength and endurance.
New to this work? Start here first. Read Pelvic Floor Foundations — how the pelvic floor works and how to connect to it — before you begin the routine.
1. Diaphragmatic Breath
Cue: Inhale to soften and open the pelvic floor; exhale to draw it gently upward.
2. Supine Pelvic Tilts
Cue: Exhale to draw the navel down and gently flatten your low back to the floor.
3. Glute Bridges
Cue: Squeeze the ball or towel, exhale to lightly lift the pelvic floor, and peel your spine up off the floor.
4. Alternating Heel Slides
Cue: Keep the deep core engaged and your low back flat as you slide the heel away.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
1. Diaphragmatic Breathing Target: 10 slow breaths | Breaths | Breaths | Breaths | Breaths | Breaths | Breaths | |
2. Supine Pelvic Tilts Target: 2 sets × 10 | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps |
3. Glute Bridges Target: 1 set × 10 | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps |
4. Alternating Heel Slides Target: 10 / leg | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps |
Weekly Observations & Symptoms
For informational use only — not a substitute for your medical doctor’s recommendations. If postpartum, healing, or unsure, check with your physician or a pelvic-floor physical therapist first.
The Way by Gina Santangelo
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