(5 min) This is a fantastic movement that helps program the glutes to WORK. If you have a “lazy butt” or cannot seem to activate your glutes, this is a great one to try!

(5 min) This is one of my favorite glute exercises! Build muscle close to the floor while working on pelvic alignment.

(4.5 min) This is a fantastic practice for those dipping a toe into core work and particularly accessible for those in pregnancy and postpartum. Get glute work, core stability, and eccentric loading all in one sequence!

(2.5 min) This is a sweet core workout that can be extensively modified to meet a huge range of strength and skill levels!

(2.5 min) This is a fantastic exercise for folks improving their range and strength with internal hip rotation! Particularly helpful for pregnant folks, as you can continue to do this exercise throughout pregnancy.

(4.5 min) This is a challenging single leg glute exercise that allows you to build strength and prepare for the heavy work of life! Particularly helpful if you’re interested in returning to run but great for everyone.

(5 min) This is a fantastic way to connect with your deep core in early postpartum days, or any old time! Take your time and be sure to reference “TA Activation” if you’re not sure about engaging your transverse abdominis correctly.

(3 min) This unique spinal mobility drill focuses on lower lumbar and pelvic mobility. It feels extra good on everyone, but especially pregnant folks who might benefit from a little more space!

(2 min) Great for releasing a cranky lower back (think the flank area), this is a super fun stretch you can do anywhere!

(3 min) This is a simple sacroiliac release and hip mobility exercise that you can do with or without a mini band. Feel better soon!

(4 min) Excellent for all bodies but perfect for pregnant folks, this is a deep core exercise using thoracic rotation. Expect this one to be full of sensation!

(4 min) Essential for thoracic rotation support, which everyone needs! Learn how to separate the movement of the pelvis with the movement of the thoracic spine.

(5.5 min) This is a quick upper body workout using bands!

(6 min) This is a brief lower body workout using resistance bands!

(3 min) This is a spicy and challenging way to work hip rotation as well as some glute and upper body strength! Please note that you should feel very comfy in a deep squat to do this successfully. if that’s not the case, try Sumo Squat Twist.

Props: 1-3 lb hand weights.

(2 min) This is an easy way to mobilize the hip flexors and calves while working them, too!

(2.5 min) A phenomenal precursor to Hip Dips, this is an essential hip mobility and strength movement that is more accessible!

This is a short routine that can be an absolute game changer!

A beautiful way to get the posterior chain firing and get your lower back feeling stable and secure.

If you're struggling with incontinence in relation to impact (jumping, running, etc.) this is for you!

If you're struggling with pelvic pain or any kind of hip dysfunction, this is a great and safe way to begin mobilizing!

This is a key squat for those with hip and knee pain!

If you're struggling with thoracic rotation, this is a great place to begin!

Essential if you've had a babe (or two)!

A beautiful and easy way to begin activating your core with rotation!

This tutorial uses a very light loop band to get both the deep core and hip flexors firing!

This short tutorial uses a very light band to support hip rotation (both internal and external) and in the process torches your deep core! (In the best way!)

This video contains two exercises that get at the deep glute rotators and are designed to make you realllllly feel it.

If you're working on getting into a high impact sport but struggling with incontinence or prolapse, then this is for you!

If you're struggling with abdominal pain, hip flexor discomfort, or thoracic rotation challenges, this is a fantastic all in one!

Roll just like your baby does and find your deep core.

This is a fun and irreverent tutorial on using the deep core to lift your bum in a prone position -- like an inchworm!

If you have access to a long pullup band, this is a wonderful way to do one of my favorite exercises!

This was the exercise that healed my diastasis while I was pregnant with my twins!

This is a fantastic pelvic floor release and glute strengthener while also working thoracic rotation and strength at the same time.

This is an awesome core sequence appropriate for both beginners and experienced movers! 

This is an awesome and simple hip release.

This is a tiny gem with two exercises that pack a huge punch when it comes to both lengthening and strengthening the glutes at the same time!

One of my favorite releases, this will calm down angry hip flexors quickly.

If you struggle with tight hip flexors, this one is going to feel SO good. 

This is an easy and accessible way to release the psoas -- and it feels great! Essential if you're pregnant or sit a lot. 

This is a multitasking movement that is fantastic for folks struggling with glute and core weakness.

This twisty move the box is perfect if you are struggling with deep pelvic pain.

A must have if you experience SPD or any pain with transitional movements and/or incontinence.

Fantastic for pregnancy and postpartum, this sweet flow brings you through internal and external hip rotation while in a tabletop position.

This is a really powerful way to release the pelvic floor by activating the muscles in and around it via hip rotation.

An amazing release for pelvic congestion, deep pelvic pain, or rectal pain!

This challenging move the box practice uses weights and a tough movement to create a deep sense of grounding in the body.

This is a mini practice of hip rotation essentials! Super helpful if you experience hip pain or deep pelvic floor dysfunction. 

This is a short practice specifically for folks with hip rotation challenges and deep pelvic floor pain. It's twisty, fun, and joyous!

A lovely way to re-engage with core work during or after a pregnancy or while supporting yourself through pelvic pain.

This is a beautiful way to continue working on thoracic rotation skills while also building lower body strength. 

My new favorite foot workout is also a glute and core workout, of course. 

Three progressive options work quads, glutes, core, and shoulder stabilizers. 

Internal rotation is a key component of pelvic floor health.

Get the obliques, transverse abdominis, and rectus abdominis firing eccentrically while standing at the wall!

This is for folks with outlet constipation -- aka, a tight butt. A short routine you can do on the daily is here!

This is a beautiful place to begin when you're newly postpartum, returning from an injury, or simply cannot get your pelvic floor to fire. 

This funky floor movement is great for opening the chest and mid-upper back!

The wall sit with spice! This is a fantastic way to work the legs, glutes, feet and core with minimal equipment. 

This is a very gentle introduction to eccentric core engagement.

I love this practice to really get into the feet effectively.

Amazing for building intrinsic foot and calf strength (but also glutes and core!)

This is a beautiful stretch for anyone, but particularly helpful if you have painful sex or pelvic pain, or if you have tight hip flexors.

If you have tension in your pelvic floor and inner thighs, this is the move for you! 

One of my favorite movements to create safety in the pelvic girdle.

One of the most foundational movements to activate the core, this is a fantastic endurance movement for pregnancy, postpartum, incontinence, or really any time of life.

This is a beautiful breath practice designed to create space in the front of the hip flexors and abdomen.

Love activities that involve lateral movements like soccer, tennis, or dancing? Lateral lunges are for you! 

A must if you are pregnant, this movement uses the concept of the "oblique sling" and encourages a stable pelvis while challenging the oblques for a happier pubic symphysis and pelvic girdle! 

Do lunges make your back hurt? If so, this is for you!

One of my favorite customizable lunge sequences, this is great for all levels of folks looking to build strength. 

This is a simple yet powerful move the box practice designed to release the intercostals (muscles in between the ribs) and promote fluidity. 

This is a beautiful movement if you're struggling with a tight IT band, hip flexors, or inner thighs. 

Amazing for pubic symphysis dysfunction (SPD) and lower back pain, this is a movement that is a "must have" if you are pregnant!

A move the box breath practice that encourages cross body movement, but more importantly, involves rolling on the floor!

For those who have mastered basic TA activation and want something a bit more challenging, this is for you! 

A tiny snippet of the longer "Get Bouncy with It" series, this is a great place to begin if you are starting to explore impact work.

A fantastic "priming" movement for waking up the glute medius muscles.

So many folks love a good bird dog, but how do we do it in a way that supports deep stabilization of the core? This tutorial breaks down the basics!

This is a beautiful riff off cat/cow with integrated breath work.

Get an inner thigh stretch as well as a side stretch and a little bit of shoulder stability, too, all while creating calm in your body.

This is a classic yoga pose that has been shown in one research study to be a super effective position for relaxing the pelvic floor!

In my clinical practice, I frequently do a super soothing abdominal release that my clients love. This is the self-release version, and it feels soooo good! 

A sweet move the box breath practice that feels like a restorative pose? Yes please! 

Looking for a killer workout that supports you hip health, pelvic health, and even prep for birth (if that's on your agenda)? This is it! 

This is a super efficient micro-practice designed to work hip flexors, deep core, pelvic floor, and glutes! 

This is a sweet practice designed to open the front and side of the torso.

This is a lovely "move the box" breath with a riff on cat/cow.

This is a key skill for neurological re-education of your deep core muscles!

This "move the box" breath practice dips into the world of core stabilization while simultaneously re-setting your nervous system.

This is a short gem box "move the box" practice where we combine movement with box breathing.

This is a beautiful short practice, particularly if you experience any back pain. 

This is a short and sweet practice designed to improve thoracic rotation in gait.

A twist on the beloved sciatic nerve glide! 

This is a beautiful breath practice designed to release the muscles in between the ribs, improve breath, and release abdominal and pelvic floor tension.

This is a tough tiny gem designed to support those who are ready for abdominal strengthening in a way that is safe. 

In this "move the box" breath practice we practice box breathing (inhale, hold, exhale, hold) with gentle rock back movements.

This is a short and sweet progression of the beloved core bridge.

This is a maneuver that many clinicians (including myself!) do regularly to "reset" the pelvis using muscular activation.

This is a beautiful and brief movement to explore the full range of possibilities in your hips!

This is a brief breath practice that supports pelvic floor release while expanding the breath into the thoracic spine and back-body. 

Take a quick moment to get all the pelvic floor benefits of a squat with minimal effort.

This is a four minute breath practice using arm movements and props to open the chest - it feels awesome! 

Named for an amazing momma, this movement packs a punch!

Maybe it's not everyone's favorite, but this is a super important movement to work on, particularly if you experience pelvic or rectal pain! 

Easy to do with no equipment, this movement quickly gets your derriere burning. 

This is an awesome way to get your deep core going while supporting breath mechanics.

This simple movement aims to reduce neural tension, aka inhibited movement in nerves and the spinal cord causing mayhem!

A fantastic go-to movement if you are just beginning your pelvic floor healing journey.

One of my favorite restorative positions, this is great if you're having a difficulty time connecting to breathing, or if you're experiencing significant anxiety.

This tiny gem focuses more on one-sided ways to access and release the coccyx and pelvic floor.

This is a quick but effective rotational movement to engage the glutes while also lengthening them.

If you're struggling with sciatic nerve pain, this is a great go-to.

Explore rotation of all stripes in this sweet and brief practice.

This is a foundational skill for anyone doing any single leg activity - e.g. walking, running, etc.

Legs up the wall is amazing for supporting sleep and reducing pelvic congestion.

This sweet practice takes a look at a foundational skill; rotation of the thoracic spine while keeping your hips stable and safe!

Good foot mobility and strength is wildly important for pelvic floor health, so here's an opportunity to begin to engage with it.

This is another variation on the many psoas engage and release videos!

If you're in a place where you want to connect more to your core strength but the idea sends shivers down your spine, this is a safe way to begin.

This is one of my favorite "assessments" to check in with my body and pelvis.

This video focuses specifically on the "side pocket" muscle, the gluteus medius.

If you're experiencing a lot of pelvic pressure or lower abdominal tension, this is the gem box for you!

This is a short practice that builds on the work of The Equalizer and puts it into weight bearing!

Strengthen and engage the hamstrings and glutes as well as engage the hip flexors for more balance in the pelvis.

A short practice to improve coccyx mobility.

If you're feeling stuck in your breath, this is a great place to troubleshoot.

This is a beautiful opportunity to release stubborn fascia around the hamstrings and posterior chain - also fantastic if you have a "tight back"!

This brief tutorial brings both strength and length to the psoas and other major hip flexors.

This is a short and sweet practice that is fantastic when you're experiencing deeper pelvic pain and need to get gravity out of the equation!

Release your psoas in this beautiful supported pose.

A sweet and brief movement practice designed to improve digestion and open the pelvic floor!

For folks struggling to build strength due to severe chronic pain, this video explores isometric movement for a basic lunge as well as pelvic floor opening.

This is a great practice to do right before any penetrative activity, including dilator or therawand work and/or penetrative sex!

This funnily named movement is one of my all time favorites, and a great way to release the pelvic floor.

This is a really foundational skill that is critical to building functional strength while also releasing the pelvic floor!

My favorite go-to morning stretch! Perfect if you are feeling just yucky, or have deeper pelvic pain and need a release.

Awesome for releasing abdominal tension, this is a great go-to for those with bladder pain, IBS, or other abdominopelvic pain.

A must watch! 360 breathing is the foundation of pelvic floor recovery.

Perfect for opening the hip flexors and relieving tension in the lower abdomen.

A great way to spice up your day and open the adductors (inner thighs).

This simple video is my go-to for stabilizing and calming the sacroiliac "SI" joint.

This is a short tutorial on how to get more physically and emotionally comfortable with your pelvic space.