4 Exercises for Your Pelvic Floor This Summer
School’s out and I’m writing to you from New York City – yes, that New York!
I’m teaching Whole Body Pelvic Health at the original home of Pilates, and I honestly have to keep pinching myself. It’s the very studio I’ve seen in photos for years, never daring to imagine I’d one day be there, let alone teaching. But here I am, standing in the birthplace of Pilates, sharing the work I love most with a wider audience of women and teachers, and sending out more ripples of awareness, care, and hope.
And while I’m here, I want to bring you along for the ride. So today, I’m sharing 4 exercises for your pelvic floor this summer – the very ones I’ve been teaching in NYC, and the ones I return to again and again with my members and clients.
Because yes, summer may slow life down a little – but that doesn’t mean we forget about our pelvic floors. Whether you’re travelling, chasing kids, or finally getting a moment to breathe, these exercises for your pelvic floor are easy to do anywhere and can help you stay connected to your body with just a few minutes a day.
Why Summer is the Perfect Time to Focus on Your Pelvic Floor
With school holidays and sunny days, your usual routine might be out the window. But that can actually work in your favour. It gives you the chance to reset, to shift your focus inward, and to add in gentle, intentional movement that supports your whole body – and especially your pelvic floor.
So here they are, 4 exercises for your pelvic floor this summer, taken straight from my current teaching here in New York and rooted in the Whole Body Pelvic Health approach.
1. Soft Ball Standing Sequence Breathing
If you’re a podcast listener, you won’t be surprised that we’re starting with breathing. It’s foundational. Breath is the gateway to your pelvic floor function and your nervous system health.
Set-up:
Place a soft Pilates ball under one armpit, then the other, before hugging it lightly in front of your ribs.
Action:
Breathe into the ball under your armpit – feel it expand with your inhale. As you exhale, let the ball soften and gently sink under your ribs while you look down.
Notes:
This is about directing your breath, not forcing it. The ball gives you feedback so you can feel your breath in 3D – supporting the diaphragm-pelvic floor connection that’s so essential.
2. Seated Footwork
This one is great for waking up the feet and connecting them with your pelvic floor. Don’t underestimate how much your feet can impact your whole body alignment.
Set-up:
Sit tall on the floor, on a chair, or with your hands behind you for support.
Action:
Do ankle circles, point and flex your feet, mimic a “bird on a branch” movement, and try toe pick-ups (lifting one toe at a time).
Notes:
You can repeat this one often – I do! It’s a brilliant way to create mobility and awareness before more dynamic movement like squats.
3. Seated Ball Breathing
This is a simple yet powerful way to bring attention and hydration to your pelvic floor – and one of my favourites.
Set-up:
Sit on a small ball or rolled towel positioned under the centre of your pelvis.
Action:
Sit tall and breathe for 1–4 minutes.
Notes:
This can be done against a wall to help stack your head and ribs above your pelvis – which is crucial for that brain-to-pelvic-floor conversation we always talk about. Let your breath soften and nourish from the inside out.
4. Supine Pelvic Clocks with Ball
This one brings movement to your pelvis and sacrum, encouraging release and coordination in the deep stabilising muscles.
Set-up:
Lie on your back with the ball placed under your pelvis (not your lower back).
Action:
Gently rock your pelvis forward and back (12 to 6 o’clock), side to side (3 to 9 o’clock), and make slow, smooth circles.
Notes:
Don’t rush. This isn’t about strengthening – it’s about sensing and freeing up stuck patterns. You’re focusing on the bones of your pelvis moving, not squeezing your muscles.
Keep It Simple, Stay Consistent
These 4 exercises for your pelvic floor this summer are gentle, effective, and totally doable – even in a hotel room or at the side of the paddling pool! They help you stay connected to your pelvic floor in a natural, non-invasive way.
✨ Want more? You can binge the Hope For Your Pelvic Floor podcast wherever you get your podcasts.
✨ Download the audiobook if you’re a listener like me.
✨ And for the real magic, join our Whole Body Pelvic Health Membership – it’s just £25/month and gives you access to expert support, live sessions, and a whole community of women who get it.
This summer, don’t press pause on your pelvic floor – stay present, breathe deeply, and keep gently moving forward.
With love from NYC,
Claire x