Caring for your pelvic floor isn’t just about doing Kegels or building strength — it’s about understanding your body, supporting it through every chapter, and creating space for it to feel good again. I’m so excited to partner with DIVA to share simple, approachable tools that help you connect to your core, release tension, and feel more confident in your movement.
As women, our bodies move through so many seasons — busy careers, motherhood, perimenopause, menopause — and yet, we’re rarely taught how to support the muscles that hold us up (literally!). And when the core or pelvic floor isn’t functioning well, we feel it in everyday life:
- leaking when you sneeze, laugh, or lift
- that lower belly “pooch” that never quite goes away
- low-back aches or hip tightness that always return
- feeling heavy or pressure in that area
- holding your breath without realizing it
- feeling like you need to pee again… even when you just went
These aren’t “just part of being a woman” — they’re signs your body is asking for support, awareness, and a little release time.
When we learn how to breathe deeply, release tightness, and create awareness in our pelvic floor, everything shifts: posture, strength, comfort, and confidence.
These short videos are designed to help you tune in, listen to your body, and explore pelvic floor release work in a way that feels gentle, empowering, and totally doable in real life — no matter what stage you’re in.
Let’s move, breathe, release, and reset… together.
Strengthen your Pelvic Floor with DIVA x Fitness Reset!
With years of experience helping women strengthen their pelvic floor, I will guide you through 3 simple massage ball circuits to boost your confidence, strength, and mobility — no matter what stage you’re in.
Your pelvic floor isn’t just “down there” — it’s the foundation of your core and your confidence. Before we think about strength, we start with connection. Because if there’s tension in your pelvic floor — or you're dealing with things like low back discomfort or a feeling of heaviness in your vagina — your core can’t truly function at its best. When your core can’t function at its best, you can start to have symptoms like leaking pee when you cough or laugh, or you can’t make it to toilet in time!
In this video, I’ll guide you through three simple massage-ball circuits to help you breathe deeper into your diaphragm, release stored tension, and reconnect to your deep core. These moves are gentle, powerful, and made for everybody — whether you're rebuilding strength, navigating changes, or simply learning more about how your body works.
Remember: Release is just as important as strength. When you free up tightness and pair it with intentional breath, your core can finally do its job — supporting you in movement, motherhood, work, lifting groceries… all of it.
Let’s build strength from the inside out — one breath, one release, one empowered moment at a time.
Release & Reset: Pelvic Floor Exercises for Everyday
Proactive pelvic wellness is key to lifelong mobility.
If you spend long hours sitting at a desk, this quick and easy circuit will help you release and reset your pelvic muscles.
We spend so much of our day sitting — at a desk, in the car, or on the couch after a long day. And while sitting isn’t “bad,” staying in one position too long can leave you feeling stiff, tired, and tight.
Think: low back ache, hips that feel glued in place, rounded shoulders, a heavy or tight feeling in your pelvis, or that “I need to stand up and stretch NOW” moment. And when we sit for long periods, our breath often shifts too — shallow chest breaths, breath-holding, or that tight upper-body rise instead of deep, diaphragm-led breathing. That impacts how your core and pelvic floor function and support you.
This massage ball routine gives your body a quick reset — releasing tension, opening your posture, and reconnecting your breath to your pelvic floor. Just a few intentional minutes help you feel more open, energized, and supported.
The more movement breaks you take, the better your core and pelvic floor can show up for you — Set a timer through the day – every 30 minutes to an hour commit to taking as little as 2 minutes to focus on a release – your core will thank you!
Let’s release, reset, and breathe your way to a happier, more responsive core.
3 Ball Exercises for Core Recovery
Postpartum recovery can put extra stress on your body — especially your pelvic floor
Postpartum healing is a journey — and it doesn’t happen by rushing, pushing, or “bouncing back.” Motherhood is physically demanding. Feeding and rocking your baby, carrying a car seat, lifting strollers in and out of the trunk, holding a little one on one hip… all of those daily movements can shift your posture and alignment, leading to tight hips, low-back aches, rounded shoulders, mom pooch and a core that feels disconnected.
These massage-ball releases are a simple way to care for your body during this season. They help you ease tension, reconnect to your deep core, and support your pelvic floor as it rebuilds strength and stability. And the best part? They fit into real mom life — after a feed, while baby is doing tummy time, or during those precious few quiet minutes you get.
Even five minutes a day can make a big difference. Slow, intentional movement is powerful. Your core can recover, your body can feel strong again, and you deserve to take up that time for you.
Menopause & Movement: Massage Ball Relief for Pelvic Tension
Perimenopause and menopause can bring many changes to the body, especially your pelvic floor.
Hormone changes during perimenopause and menopause can bring big shifts to how your body — and especially your pelvic floor — feels. As estrogen drops, tissues can feel tighter, drier, and more sensitive. You might notice you can’t “hold your pee” the way you used to, you feel the urge to go more often, or certain movements and daily tasks suddenly feel different in your body.
And layered on top of that? Life is busy. It’s a season where stress, caregiving, and feeling overwhelmed are common — and that tension can show up in your pelvic floor too. We don’t always realize how much we’re gripping or holding until we pause.
These massage-ball releases give your pelvic floor a moment to soften, breathe, and reset. They help improve circulation, reduce tension, and create space for your body to feel supported again. This is your invitation to reconnect with yourself — to release what you’re holding, tune into your breath, and rebuild awareness in a way that feels nurturing, not pushy. Take time for YOU – all you need is 5 minutes a day (or more if you are loving the “me time”) to focus on tuning in and giving yourself some love.
This chapter deserves strength, comfort, and confidence — and simple daily habits like this can make a powerful difference in how you move and feel.
