Pelvic Stabilization Exercises

Roll-Ins, Roll-Outs:

  • Lying on back, pillow placed under knees.
  • Theraband around legs just above knees.
  • Ball/TP roll between legs just above knees
  • INHALE as you roll legs/knees outward against band
  • Squeeze pelvic floor at end of roll out, keep it squeezed as you…
  • EXHALE while rolling legs/knees inward against ball
  • Do this 5 times

Hip Bridge with Heel Lifts:

  • Lying on back, knees bent
  • Raise buttocks off bed until hips are “level” and straight
  • Tighten belly and pelvic floor, keep tight as you…
  • EXHALE while raising and lowering right heel
  • Relax the belly and pelvic floor
  • Tighten belly and pelvic floor, keep tight as you…
  • EXHALE while raising and lowering left heel
  • Lower bottom and relax
  • Do this 5 times

Bridge with Foot Lift:

  • Lying on floor, knees bent
  • Inhale to start
  • Exhale, raise bottom
  • Inhale at top
  • Exhale, raise LEFT foot off floor, lower again
  • Inhale
  • Exhale, lower bottom
  • Alternate, total of 10 times

Bridge plus Marching:

  • Lying on your back, both knees bent.
  • Tighten belly
  • Lift bottom
  • Keep belly tight and hips level
  • SLOWLY Lift RIGHT foot up, put back down
  • Do the same with the LEFT foot
  • Lower bottom
  • Repeat total of 5 times

Bridging with Leg Lift:

  • Lying on back, knees bent
  • Inhale
  • Exhale, lift bottom
  • Inhale at top
  • Exhale, straighten one knee, bend back
  • Inhale
  • Do same with other leg
  • Alternate for total of 6

Side-lying Kicks:

  • Lying on side, hips “stacked”, arm in front
  • Inhale
  • Exhale, lift top leg to hip height
  • Inhale
  • Exhale, two small kicks to front
  • Inhale
  • Exhale, two small kicks to back
  • Inhale
  • Exhale as lower
  • 3 times this side
  • Roll over, 3 times other side

Side Lying Leg Pumps:

  • Lie on side, legs straight, hips “stacked” one on top other
  • Inhale
  • Exhale as you tighten belly and pelvic floor, lifting top leg to hip height
  • Inhale
  • Keep belly and pelvic floor tight as you…
  • “Pump” top leg upward 5 times, COUNTING OUT LOUD
  • Inhale
  • Exhale as you lower leg and relax
  • Do this 5 times
  • Repeat other side

Beginning Crunches:

  • Lying on floor, knees bent
  • Inhale to start
  • Exhale, raise head and shoulders
  • Count OUT LOUD to 5, squeezing belly into spine
  • Relax
  • Do 10 times

Modified Pilates 100:

  • Lying on back, knees bent
  • Inhale
  • Exhale as you tighten belly and pelvic floor, lifting your feet off floor/bed
  • Inhale
  • Exhale while keeping belly and pelvic floor tight, lifting head and shoulders (OR pillows under head for support if neck feels too strained)
  • Inhale
  • Arms outstretched along sides of body, lifted off of floor/bed
  • Keep belly and pelvic floor tight as you “Pump” arms 5 times, COUNTING OUT LOUD
  • Relax
  • Do this 5 times

Theraband Resisted Out to Sides:

  • Lying on floor, lower legs supported on chair seat, Theraband around ankles
  • Inhale to start
  • Exhale, straightening knees
  • Inhale
  • Exhale, move legs out to sides, back together
  • Inhale
  • Exhale, lower legs to start (keep belly tight!)
  • Do 10 times

Ball Resisted Squeezes:

  • Lying on floor, lower legs supported on chair seat, small ball between ankles
  • Inhale to start
  • Exhale, straightening knees
  • Inhale
  • Counting OUT LOUD, squeeze ball 5 times
  • Inhale
  • Exhale, lower legs to start (keep belly tight!)
  • Do 10 times
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120 S. Fifth Street, Suite 102
Hamilton, MT 59840