Improving pelvic blood circulation from the comfort of your bed is highly effective for reducing lower abdominal tension, relieving pelvic pain, and urinary health. The most actionable and foundational routine requires no equipment and focuses on engaging the core and pelvic floor. Begin by lying on your back with your knees bent and feet flat on the bed. Engage your pelvic floor (the muscles used to stop the flow of urine) by gently squeezing and lifting them upward, holding for three to five seconds before fully relaxing. Combine this with diaphragmatic breathing—inhaling deeply to let the abdomen rise, and exhaling fully to relax the pelvic area.
0:00 Abdominal Breathing
0:38 Pelvic Tilt
1:12 Hip Adduction
1:49 Butterfly Hips
2:24 Glute Bridge
2:59 Glute Bridge & Hold
3:35 Side to Side
4:11 Thor Hammer
4:46 Prone Stretch
#morning #night #motivation #fitness
