Exercises for Immediate Pelvic Support & Prolapse Relief

If you're looking for safe, effective, and empowering movement to support your pelvic floor—without needing to get down on the ground—this is for you.

In this quick and gentle standing workout, I’ll guide you through five simple exercises that bring immediate pelvic support, improve posture, and create strength from the ground up.

These movements are perfect for:

• Women with pelvic organ prolapse (POP)

• Those experiencing pelvic heaviness or pressure

• Anyone seeking whole-body alignment that supports pelvic healing

👉 Watch the video below to follow along:
(All exercises are standing, beginner-friendly, and gentle enough for daily practice.)

What You'll Learn in This 15-Minute Pelvic Floor Routine

✅ Posture Pulses – To lift and align your spine, midback, and pelvic floor
✅ Elephant Walks – A full posterior chain stretch to lengthen tight hamstrings and support better alignment
✅ Core Breathing – Activate your deep core and pelvic floor in sync with your breath
✅ Mini Squats (Better Than Kegels!) – Rebuild functional strength through your glutes and pelvic floor
✅ Hip Circles – Flowing, grounding motion to release tension, increase awareness, improve mobility, and gently strengthen the pelvic floor/core

💜 Bonus Move: “Hips Up Time”
Lie back and let gravity help gently reposition your pelvic organs—perfect for afternoon relief.

Why Standing Exercises Matter for Prolapse

When you have pelvic floor concerns, how you stand, move, and breathe impacts everything.

These movements are designed to:

• Encourage optimal posture and alignment

• Help reduce symptoms of heaviness, pressure, and discomfort

• Activate your natural support system—from feet to core to breath

And the best part? They’re easy to do at home and fit into any part of your day.

Want More Support & Relief?

If this workout helped you feel more supported and connected to your body, you'll love my full program Lift for Prolapse Relief.

✨ Lift includes:

• A step-by-step progression of prolapse-safe workouts

• Core, breath, and posture training

• Lifetime tools for confidence and healing

• A free trial to get started today

Thousands of women have found relief, strength, and hope through this program—and you can too.

Try the exercises. Feel the difference. Come back to them often.
You deserve to move with ease and confidence again. 💜

✨ Ready to Feel Strong, Supported, and Empowered?