Pelvic Floor and Core Exercises: A 15-Minute Routine
Pelvic floor and core exercises work best together, because your pelvic floor is the base of your deep core. This...
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Coach Luke
NASM- and NESTA-certified coach with 20+ years of experience, former track athlete, lifelong martial artist, and 20+ year real estate investor. Coach Luke writes real, no-gimmick advice on fitness, nutrition, healthy aging and a healthier home for women 25 and up.
- NASM CPT
- NASM CES
- NASM PES
- NESTA Nutrition Coach
2,833 articles20+ years coaching7 martial arts
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Pelvic Floor Breathing: How to Sync Breath and Core
Pelvic floor breathing uses your natural breath to train your pelvic floor. When you breathe in, your diaphragm drops and...
Diastasis Recti Exercises to Avoid (and Safer Swaps)
The diastasis recti exercises to avoid for now are the ones that make your belly dome, cone or bulge along...
Core Exercises for Women Over 50: 10 Safe Moves
The best core exercises for women over 50 are slow, controlled moves that build stability without straining your back or...
Tight Pelvic Floor: Signs and 7 Relaxation Exercises
A tight pelvic floor means the muscles at the base of your pelvis are holding too much tension and can't...
How to Engage Deep Core Muscles: A Simple Guide
Here is how to engage deep core muscles: take a relaxed breath in, then exhale slowly through pursed lips while...
Pelvic Floor Exercises for Leaking Urine: What Helps
The best pelvic floor exercises for leaking urine are slow kegels for endurance, quick flicks for fast reflexes, and the...
Transverse Abdominis Exercises: 9 Moves for Your Deep Abs
Transverse abdominis exercises train your deepest ab muscle, a corset-like layer that wraps around your waist and steadies your spine...
Weak Pelvic Floor Symptoms: Signs Women Shouldn’t Ignore
The most common weak pelvic floor symptoms are small bladder leaks when you cough, sneeze, laugh or jump, a sudden...
Diastasis Recti Exercises: 10 Moves to Rebuild Your Core
Diastasis recti exercises rebuild tension and strength across the midline of your belly, where your two six-pack muscles meet. The...
Practical health and fitness for women who want to feel strong at any age. Coached by Luke — NASM-certified (CPT, CES, PES) with 20+ years in the field.