You can find the Pelvic Floor Series by Women's Health Physiotherapist Sarah Percy in our On-Demand Library.
See below for an outline of each video, and some FAQ's:
Trimester 1 A
Name: First Trimester Pelvic Floor Activation
Intensity: ⭐️
Equipment: Yoga Mat
This gentle routine is designed to help you connect with and activate your pelvic floor in the early stages of pregnancy. Perfect for first trimester mums-to-be, this short session supports core stability, posture, and early pregnancy strength.
Trimester 1 B
Name: First Trimester Functional Pelvic Floor Support
Intensity: ⭐️
Equipment: Yoga Mat
This routine blends gentle pelvic floor activation with functional movement patterns to support your body through everyday tasks in early pregnancy. Strengthen your foundation, improve mobility, and feel more connected to your core as your body begins to change.
Trimester 2 A
Name: Second Trimester Hip & Lower Body Strength
Intensity: ⭐️
Equipment: Yoga Mat
Support your growing body with this targeted lower body routine, designed to strengthen the hips, glutes, and legs during your second trimester. These safe and effective movements help improve stability, reduce discomfort, and prepare your body for the demands of pregnancy and birth.
Trimester 2 B
Name: Second Trimester Kneeling Hinge & Core Control
Intensity: ⭐️
Equipment: Yoga Mat
This routine uses a kneeling hinge position to strengthen your hips, glutes, and deep core. Designed for the second trimester, it helps build postural strength, pelvic stability, and body awareness as your centre of gravity shifts.
Trimester 3 A
Name: Third Trimester Lengthen, Relax & Prepare
Intensity: ⭐️
Equipment: Yoga Mat
This routine focuses on lengthening through the spine, gentle core engagement, and full-body relaxation to help prepare for birth. Incorporating bird dogs and mindful movement, it's perfect for easing tension and supporting pelvic alignment in the final trimester.
Trimester 3 B
Name: Third Trimester Release & Restore
Intensity: ⭐️
Equipment: Yoga Mat
This gentle session uses child’s pose and supported positions to help release tension in the hips, lower back, and pelvic floor. Ideal for late pregnancy, it encourages relaxation, deep breathing, and space for both you and baby as you approach birth.
What is the overall goal of each routine?
Trimester 1A: Activation of the pelvic floor
Trimester 1B: Activation & Function
Trimester 2A: Lower body stability
Trimester 2B: Posture & control
Trimester 3A: Pelvic Floor Lengthening
Trimester 3B: Pelvic Floor Relaxation
Are any routines safe across multiple trimesters?
Yes - Trimester 2 and 3 are safe for all trimesters, the Trimester 1 workouts should not be completed after 20 weeks.
How many times should I complete the routine?
1 x per day is a good place to start
Is it recommended to complete these before or after my Pregnancy workout?
Ideally before
What signs should I look out for to know I am completing the exercise correctly?
You should be able to feel a gentle lifting ‘up’ of the pelvic floor and be able to breathe through the movement.
When should I stop doing this exercise?
If you are becoming incontinent, experience pain, vaginal heaviness or feel like you’re bearing down.
*These exercises are general in nature and not to be substituted for your individual circumstance. Please see advice from a Women’s Health Physiotherapist before commencing these workouts.