Podcast Episode #144

Pelvic Floor Exercises

Pelvic floor exercises

This episode will talk you through a set of pelvic floor exercises.

These episodes are short, these episodes are actionable, and are designed to just help you get it done and tick off your pelvic floor from the to-do list.

Perfect if you’re having a vaginal or a caesarean birth, pre-pregnancy, during pregnancy, or years and years down the track.

You could even send this podcast episode to your mum, as pelvic floor exercises are something I believe ALL women need to do.

Although I am talking you through this pelvic floor set, if you’ve been listening to me for awhile you will know I always say how everyone is on their own journey, 

Everyone is different.

Focus on quality over quantity.

Any discomfort or questions please do stop and consult your healthcare provider.

And, don’t forget these exercises don’t substitute for a pelvic floor assessment by your local pelvic floor physio, they are designed to help with motivation, and support, to just help you to get them done more consistently.

Right, let’s do it! And come and let me know on Instagram @fitnestmama when you’ve completed your pelvic floor set!

Pelvic floor health is essential for women at every stage of life, whether they are pregnant, new mothers, or years down the road. In this episode of the Fitness Mama Podcast, we dive into a set of pelvic floor exercises designed to be short, actionable, and help you check off an important item on your to-do list. With our step-by-step instructions and guidance, we aim to make these exercises more manageable and enjoyable. So, let’s get started on strengthening your pelvic floor and improving your overall well-being.

1. Suitable for All Women: Regardless of your current stage in life, these pelvic floor exercises are beneficial for every woman. Whether you’re expecting a baby, recently gave birth, or simply want to take care of your pelvic floor health, these exercises are for you.

2. Short and Actionable: We understand that finding time for exercises can be challenging, especially with a busy schedule. That’s why our exercises are designed to be short yet effective. By dedicating a few minutes of your day, you can complete your pelvic floor routine and reap the benefits of a stronger pelvic floor.

3. Making Exercises Manageable and Enjoyable: Pelvic floor exercises can sometimes feel monotonous or tedious. However, in this episode, we provide instructions and guidance to make the exercises more enjoyable. By having the host talk you through each step, you’ll feel motivated and empowered to complete your pelvic floor routine.

4. Share Your Progress: We believe in celebrating achievements together. We encourage you to share your completion of the exercises on Instagram. Connect with us at @fitnessmama and let us know that you’ve successfully completed your set. Your progress matters, and we love hearing from our community.

5. Introducing the Pyramid Set: In this episode, we introduce a pyramid set of exercises. This set is structured to gradually increase and then decrease the number of repetitions. It’s a great way to challenge your pelvic floor muscles and see progress over time.

6. Relaxation Phase: Before diving into the exercises, we guide you through a relaxation phase. By taking deep breaths and consciously relaxing your pelvic floor and abdominal muscles, you create a foundation for the upcoming routine.

7. “Zipping Up” Technique: The exercise involves a technique known as “zipping up” the pelvic floor muscles. It’s similar to the sensation of trying to prevent passing wind. You’ll learn to tighten and draw in your pelvic floor muscles, engaging the back passage, middle passage, and front passage. Remember, every woman’s experience is unique, so find the technique that works best for you.

8. The Pyramid Set: We begin with one repetition and gradually increase to ten before counting back down to one. Each repetition involves “zipping up” and fully releasing your pelvic floor muscles. Take deep breaths and maintain relaxation throughout the routine.

9. Deep Breathing and Relaxation: Throughout the exercise routine, we emphasize the importance of deep breathing and relaxation. By incorporating these elements, you enhance the effectiveness of the exercises and promote a sense of calm and well-being.

Congratulations! You’ve completed the pelvic floor exercise set. By dedicating a few minutes to strengthen your pelvic floor, you’ve taken a significant step toward improving your overall health. We hope you enjoyed this episode of the Fitness Mama Podcast and found the exercises manageable and enjoyable. Don’t forget to share your success with us on Instagram, @fitnessmama. Stay tuned for our next episode, where we’ll continue to support your fitness journey. Keep up the great work!

Episode Links

Free Pregnancy Workshop

FitNest Mama Website

FitNest Mama Instagram: @fitnestmama



All information is general in nature and doesn’t substitute individualised assessment, treatment and diagnosis.  If you have any questions or concerns please consult your healthcare provider.

Listen Now

Leave a review

Reviews boost our visibility to allow more people to enjoy an easier pre-natal and post-natal pregnancy.

From The Podcast

Pregnancy & postnatal podcast library

Each episode is free and can be streamed on-the-go from any smart device!
toilet training tips

Embarking on the journey of toilet training can be a daunting prospect for many parents. Fortunately, insights from seasoned experts like Jo Hardie, mother of three and the creator of Spewy. In this podcast episode, Jo shared valuable toilet training tips and strategies. Timing – How to Know When to Start Toilet Training? The question of…

birth story
Birth Story, Breastfeeding, Fertility, Postnatal, Postnatal Depression, Wellbeing

In this podcast episode, I chatted with Holly, a first time mum, about her journey with IVF with her husband who underwent a gender transition when he was younger. As a result, her husband’s ability to biologically father a child was not an option. However, the couple’s determination led them to a solution: choosing a…

What to do when you think your child has a developmental delaydisability
Motherhood, Postnatal

Raising a child with a developmental delay or disability presents a unique set of challenges and complexities that can feel overwhelming for parents. However, understanding the available support systems and how to navigate them can make a significant difference. In this podcast episode, I talked with Hayley Thiele, the driving force behind Alee Disability Support…