Lying Pelvic-Floor Relaxation & Deep Breathing
Relax & rejuvenate! Ease tension with gentle pelvic floor relaxation & deep breathing. A simple exercise for core health & overall well-being.
The Lying Pelvic-Floor Relaxation & Deep Breathing mainly works the core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Pelvic-Floor Relaxation & Deep Breathing Muscles Worked
Primary
Deep Core (transverse abdominis); Abdominals (rectus abdominis)
Secondary
Obliques; Glutes (gluteus maximus)
Lying Pelvic-Floor Relaxation & Deep Breathing Variations and Alternatives
How to do the Lying Pelvic-Floor Relaxation & Deep Breathing
Lying Pelvic Floor Relaxation and Deep Breathing
Positioning:
Lie flat on your back on the mat with your arms by your sides.
Ensure your body is in a straight line, with legs extended and feet relaxed.
Movement:
Begin with Relaxation:
Close your eyes and take a moment to focus on relaxing your body. Allow your legs to rest comfortably on the mat.
Take deep breaths in through your nose and exhale slowly through your mouth.
Breath Focus:
Inhale deeply, letting your abdomen rise. Imagine filling your belly with air. Hold for a second.
Exhale slowly, feeling your abdomen fall. Visualize releasing tension.
Engagement:
As you breathe in, gently engage your pelvic floor muscles. Imagine drawing them upwards, like you're trying to hold in urine.
On your exhale, completely relax these muscles, letting them sag.
Continue Breathing:
Repeat this engagement and relaxation cycle for 5-10 minutes.
Focus on deep, full breaths, and relaxing as completely as possible.
Finish:
After several cycles, slowly bring your awareness back to the room. Wiggle your fingers and toes to gradually awaken your body.
When ready, roll to your side in a fetal position before gently sitting up.
Tips:
Maintain a comfortable position throughout the exercise.
Ensure your breathing is controlled and smooth.
Lying Pelvic-Floor Relaxation & Deep Breathing FAQs
What muscles does the Lying Pelvic-Floor Relaxation & Deep Breathing work?
The Lying Pelvic-Floor Relaxation & Deep Breathing mainly works the core, with help from the glutes & hips. The main muscles are the transverse abdominis and rectus abdominis.
What equipment do you need for the Lying Pelvic-Floor Relaxation & Deep Breathing?
None. The Lying Pelvic-Floor Relaxation & Deep Breathing is a bodyweight exercise, so you can do it anywhere.
What are some Lying Pelvic-Floor Relaxation & Deep Breathing variations and alternatives?
Similar exercises include the Corpse Pose Savasana, Lying Shift Anterior Pelvic Hold, Lying Rest Pose and Mindful Breathing Meditation.
Training calculators
Work out the numbers behind your training before your next session.