Pelvic Health Exercises You Can Do in 10 Minutes or Less
TL;DR: Strengthen Your Core + Pelvic Floor in Just 10 Minutes
Whether you’re running after having a baby, easing back into postpartum workouts, or simply want to stop urine leaking while running, this 10-minute routine helps you:
Reconnect your core and pelvic floor
Improve bladder control and reduce leaks
Build a strong foundation for safe postpartum running or jogging
Boost stability for better running performance (and confidence!)
👉 Promise: By the end of this post, you’ll have a simple 10-minute plan you can start today — no equipment, no guesswork, just gentle, effective pelvic health exercises you can actually fit in.
Why Pelvic Health Matters (Especially If You’re a Runner or New Mom)
If you’re returning to running postpartum or wondering “when can I start running after a c-section?”, your pelvic floor is the foundation that supports every step, jump, and breath.
Ignoring it can lead to:
Leaking while running (a form of stress incontinence)
Pelvic heaviness or pressure
Core weakness from diastasis recti
Back, hip, or SI joint pain
Building pelvic health isn’t about “kegels only.” It’s about restoring deep core connection and breath awareness so you can move without fear of leaking or discomfort.
The 10-Minute Pelvic Health Exercise Routine
You can do this short sequence daily or 3–4x per week to rebuild strength and confidence.
Step 1: 360° (Diaphragmatic) Breathing (2 minutes)
Focus on gentle, 360° breathing — expanding through your ribs, belly, and back.
How: Inhale through your nose, allowing your ribs to expand; exhale slowly, lifting through your pelvic floor and gently engaging your deep abs.
Why it matters: Breath drives core and pelvic floor activation, improving bladder control and stability.
Step 2: Pelvic Tilts (2 minutes)
Perfect for postpartum core recovery and reconnecting your deep abdominals.
How: Lie on your back with knees bent. Inhale to release your low back slightly, exhale to gently tilt your pelvis and draw your belly in.
Bonus: This is safe for diastasis recti and helps avoid coning or doming.
Step 3: Heel Slides (2 minutes)
A gentle way to activate your core without pressure.
How: Start with knees bent, feet flat. Inhale; as you exhale, slide one heel out while maintaining a flat lower belly. Alternate sides.
Why it matters: Strengthens deep core stabilizers and supports running posture.
Step 4: Glute Bridge with Breath (2 minutes)
Build glute and pelvic floor strength safely.
How: Inhale at the bottom; exhale as you lift your hips, gently engaging your pelvic floor. Lower slowly with control.
Why it matters: Strengthens hip extensors — key for running posture and the supporting muscles of the pelvic floor. This move helps stabilize your pelvis, improve stride efficiency, and reduce strain during running or everyday movement.
Step 5: Standing Core + Balance Work (2 minutes)
Once you’ve connected your breath and core, practice in standing — just like you’ll need for running.
Try: Marching in place, single-leg balance, or gentle squats.
Focus on core stability and posture, not intensity.
FAQ: Common Postpartum + Pelvic Health Questions
Q: When can I run after a c-section?
👉 Most women benefit from waiting 12+ weeks and completing a core + pelvic floor recovery program first. Start with walking, breathing, and gentle mobility.
Q: Why do I leak urine when I run?
👉 That’s stress incontinence, often from weak or uncoordinated pelvic floor muscles. These exercises can help support the pelvic floor.
Q: Do I need to avoid ab workouts?
👉 Avoid traditional crunches or sit-ups early postpartum — instead, focus on diastasis recti–safe exercises like pelvic tilts, heel slides, and bridges.
Q: Can I do this while breastfeeding?
👉 Yes! Just stay hydrated and listen to your body.
TL;DR Recap: How to Fit Pelvic Health Into 10 Minutes
Your 10-minute pelvic health workout:
Diaphragmatic Breathing – 2 minutes
Pelvic Tilts – 2 minutes
Heel Slides – 2 minutes
Glute Bridges – 2 minutes
Standing Core + Balance – 2 minutes
This plan helps you:
Reconnect your core and pelvic floor
Reduce bladder leaks while running
Support safe return to postpartum running
Build long-term strength and confidence
Ready to Run with Confidence (and Without Leaks)?
If you’re ready to go a step further, grab my free Run With Confidence Quick-Start Guide — your simple, actionable roadmap to support your bladder, strengthen your core, and feel strong on every run.
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.