Pelvic Floor Exercise Log

Track your daily sets, reps, and connection quality to build functional strength and endurance.

Print as blank template

New to this work? Start here first. Read Pelvic Floor Foundations, how the pelvic floor works and how to connect to it, before you begin the routine.

1. Diaphragmatic Breath

Cue: Inhale to soften and open the pelvic floor; exhale to draw it gently upward.

2. Supine Pelvic Tilts

Cue: Exhale to draw the navel down and gently flatten your low back to the floor.

3. Glute Bridges

Cue: Squeeze the ball or towel, exhale to lightly lift the pelvic floor, and peel your spine up off the floor.

4. Alternating Heel Slides

Cue: Keep the deep core engaged and your low back flat as you slide the heel away.

Exercise	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1. Diaphragmatic Breathing Target: 10 slow breaths	Breaths	Breaths	Breaths	Breaths	Breaths	Breaths	Breaths
2. Supine Pelvic Tilts Target: 2 sets × 10	/ SetsReps	/ SetsReps	/ SetsReps	/ SetsReps	/ SetsReps	/ SetsReps	/ SetsReps
3. Glute Bridges Target: 1 set × 10	/ SetsReps	/ SetsReps	/ SetsReps	/ SetsReps	/ SetsReps	/ SetsReps	/ SetsReps
4. Alternating Heel Slides Target: 10 / leg	/ SetsReps	/ SetsReps	/ SetsReps	/ SetsReps	/ SetsReps	/ SetsReps	/ SetsReps

Weekly Observations & Symptoms

Understand the why

The Pelvic Floor Beyond Kegels

For informational use only, not a substitute for your medical doctor’s recommendations. If postpartum, healing, or unsure, check with your physician or a pelvic-floor physical therapist first.

The Way by Gina Santangelo