Goodbye Sit-Ups: This 10-Minute Routine Targets Your Core and Pelvic Floor Together

Ask most people to name some abs exercises, and they’ll probably include sit-ups in their list. This makes sense given that the humble sit-up has been at the top of the abs-exercise charts for decades, if not centuries.

However, while you’ll definitely feel your abs working when you do sit-ups, this popular move is far from being an effective core exercise.

That’s because most of the work during sit-ups is done by your iliacus, psoas major, and rectus femoris, three muscles collectively known as the hip flexors. Break the movement down and you’ll see that your spine barely moves during sit-ups, and almost all the movement comes from the hips.

Related: Hip Flexors: The Best Psoas Exercises and Stretches

So, while your abs are working during sit-ups, their involvement is actually quite limited. That’s why a lot of exercisers feel sit-ups more in their hips and lower backs and less in their abs (1).  

None of this means that sit-ups are inherently bad, but there are safer and more efficient ways to build a strong, stable core.

I’m a veteran personal trainer with more than 30 years of experience, and in this article, I share a tried-and-tested 10-minute routine that targets not only your abs and core but your all-important pelvic floor, a muscle that should never be neglected.

Meet Your Core: More Than Just Abs

A lot of people use the words “core” and “abs” interchangeably. However, this is incorrect. The core is the collective term for all the muscles that make up your midsection, and not just the abs.

So, while the abs are part of your core, your core is more than just your abs.

The best way to think about your core is as a cylinder. It has a top, sides, and a bottom. When engaged, all these muscles squeeze inward to create intra-abdominal pressure—IAP for short. This pressure stiffens, stabilizes, and supports your spine from within.

The muscles that make up the core are:

Diaphragm—this is the top of your core cylinder. The diaphragm is your main breathing muscle, which is why many of the best core exercises involve controlled, rhythmic breathing.

Transverse abdominis—this wide band of muscle surrounds your internal organs like a corset or weightlifting belt.

Related: 10 Best Transverse Abdominis Exercises for A Stronger, More Stable Midsection

Multifidus—located toward the back of your core, this muscle works with the TVA to provide stability to each vertebra. It helps control small movements and prevents excessive motion that could lead to injury.

Pelvic floor—located at the bottom of your core cylinder, the pelvic floor has numerous functions, not least keeping your innards on the inside of your body! It’s the unsung hero of any core exercise, but often ignored until it starts to weaken and cause problems.

Additional core muscles include the rectus abdominis—abs for short, the obliques or waist muscles, and the erector spinae of the lower back. However, these make up your so-called outer unit, whereas the real core is the inner unit.

Of all these core muscles, the pelvic floor is often the most overlooked, yet it’s essential for stability, strength, and everyday function.

The Pelvic Floor: Unsung Core Hero

Your pelvic floor sits at the bottom of your core cylinder, forming a hammock-like layer of muscle and connective tissue. Shaped like a figure eight, it stretches from the front of your pelvis to the back, and from one side to the other.

While the pelvic floor doesn’t get much attention in typical workouts, it performs a range of vital functions. It supports your internal organs, helps maintain bladder and bowel control, contributes to sexual function, and plays a key role in creating intra-abdominal pressure to stabilize your spine during movement.

Pelvic floor weakness can develop for several reasons. Pregnancy and childbirth are common causes, but age, hormonal changes, chronic coughing, heavy lifting, and even prolonged sitting can also stretch and weaken these muscles over time.

Signs and symptoms of pelvic floor weakness include:

• Urinary leakage when coughing, sneezing, or exercising
• A feeling of heaviness or bulging in the pelvis
• Difficulty fully emptying the bladder or bowels
• Frequent or urgent need to urinate
• Pain or discomfort during sex
• Lower back or pelvic pain without a clear cause
• Reduced control or stability when lifting or moving

These problems are surprisingly common but often ignored or accepted as a normal part of getting older. The good news is that, like all your other muscles, there are exercises you can do to keep your pelvic floor in tip-top shape, and arguably the best way to train them is as part of your deep core.

That said, while regular core training and targeted exercises can help strengthen the pelvic floor, it’s important to recognize that in some cases, weakness or dysfunction may require medical assessment and treatment. If you have persistent symptoms or concerns, consult a qualified healthcare professional or pelvic health physiotherapist.

Your 10-Minute Core and Pelvic Floor Routine

Give me ten minutes, and I’ll give you a stronger core! No sit-ups or crunches here, but a program that uses precise exercises to build real core and pelvic floor control.

But, before we begin, you first need to learn how to brace and breathe so your core is always the star of whatever exercise you are performing.

Follow these steps to make every exercise in the program as safe and effective as possible.

How to Brace

1. Contract the muscles of your midsection, as if you are preparing for a blow to the abdomen.
2. Pull up your pelvic floor, as you would when attempting to stop the flow of urine.
3. Inhale into your abdomen while maintaining tension in your midsection.

If you have braced correctly, your core should feel strong and stable. The trick now is to time your breathing to the exercise you are performing.

For static exercises, e.g., planks, breathe shallowly to keep your muscles supplied with essential oxygen. For dynamic exercises, inhale into the hardest part of the exercise, and exhale as you relax. Time your breaths to your movements.

Do not hold your breath as doing so can elevate your blood pressure, make you feel dizzy, and could bring your set to a premature end.

Your Core and Pelvic Floor Workout

	Exercise	Reps/Duration*
1	Bird Dog	6-8 per side
2	Side Plank (right)	20-40 seconds
3	Side Plank (left)	20-40 seconds
4	Dead Bug	10-12 per side
5	Banded Glute Bridge	15-20
6	Diaphragmatic Breathing Drill	1-2 minutes

*Quoted reps/times are for guidance only. Adjust this number based on your current fitness and core strength. Stop your set if your form starts to break down, or you feel your core muscles starting to fail.

Core and Pelvic Floor Workout Exercise Instructions

Get the most from the exercises in your workout by doing each exercise slowly, smoothly, and correctly. Remember to breathe and keep your core and pelvic floor engaged throughout.

1. Bird Dog

1. Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
2. Brace your core and lengthen your spine.
3. Slowly extend your right arm forward and your left leg back until both are in line with your body.
4. Hold briefly while maintaining tension through your midsection.
5. Return to the starting position and repeat on the other side.

2. Side Plank

1. Lie on your side with your legs extended and your elbow directly under your shoulder.
2. Stack your feet and align your body in a straight line from head to heels.
3. Brace your core and lift your hips off the floor.
4. Extend your free arm up toward the ceiling, and turn your head to look at your hand.
5. Hold the position while breathing steadily.
6. Lower your hips back down at the end of your set, switch sides, and repeat.

3. Dead Bug

1. Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees.
2. Brace your core and press your lower back gently into the floor.
3. Slowly lower your right arm and left leg toward the floor while keeping your core engaged.
4. Return to the starting position.
5. Repeat on the opposite side.

4. Banded Glute Bridge

1. Place a resistance band just above or below your knees and lie on your back with your feet flat and hip-width apart.
2. Brace your core and press your knees slightly outward to keep tension on the band.
3. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes at the top of the movement.
5. Lower your hips back to the floor with control and repeat.

5. Diaphragmatic Breathing Drill

1. Lie on your back with your legs bent and feet flat on the floor.
2. Place one hand on your chest and the other on your abdomen.
3. Breathing slowly, deeply, and purposefully, inhale via your nose into your abdomen, ensuring that only your lower hand rises.
4. Exhale through pursed lips to engage your TVA and repeat.

Frequently Asked Questions

Here are some answers to common core and pelvic floor strengthening questions. Need more info? Please drop me a line in the comments section below, and I’ll get back to you ASAP!

Can this workout help with back pain?

According to research, there is a strong link between pelvic floor and core weakness and back pain (2). This makes sense given the vital role these muscles play in stabilizing the lumbar spine.

As such, this workout could help prevent or eliminate back problems, but if you are in pain, you should always consult a medical professional before starting any new exercise routine.

Are these exercises safe postpartum?

Most of these exercises are gentle and low-impact, making them suitable for after childbirth. However, everyone heals differently. Always check with your doctor or a pelvic health physiotherapist before resuming core and pelvic floor training, especially if you have diastasis recti, prolapse, or other postpartum concerns.

How often should I do this workout?

Two to three times per week is ideal for most people. Consistency matters more than frequency, so focus on doing the exercises regularly with good technique. Allow at least one day between sessions to let your muscles rest, recover, and adapt.

Will these exercises help flatten my stomach?

These exercises can improve muscle tone and posture, which may help your stomach appear flatter. However, visible abs also depend on reducing overall body fat through a balanced diet and regular training. Core exercises alone won’t spot-reduce belly fat.

Do men need pelvic floor training too?

Absolutely! Men also have pelvic floor muscles that support bladder and bowel control, sexual function, and core stability. Training your pelvic floor can help prevent issues like incontinence and improve overall strength and performance.

Closing Thoughts

A strong, functional midsection goes far beyond six-pack abs. By including your pelvic floor in your core training, you’ll build a foundation that supports every movement you make, both in the gym and in daily life.

Commit to doing this simple routine a few times per week, and you’ll soon notice better stability, control, and confidence.

Consistency is key, and small steps will add up to big results.

References:

1. Burden AM, Redmond CG. Abdominal and hip flexor muscle activity during 2 minutes of sit-ups and curl-ups. J Strength Cond Res. 2013 Aug;27(8):2119-28. doi: 10.1519/JSC.0b013e318278f0ac. PMID: 23207881.
2. Abdel-Aziem AA, Abdelraouf OR, El-Basatiny HMY, Draz AH. The Effects of Stabilization Exercises Combined With Pelvic Floor Exercise in Women With Nonspecific Low Back Pain: A Randomized Clinical Study. J Chiropr Med. 2021 Dec;20(4):229-238. doi: 10.1016/j.jcm.2021.12.008. Epub 2022 Apr 6. PMID: 35496721; PMCID: PMC9051137.

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