What you'll use
Everything comes in your 8-piece Office Wellness Kit.
Your weekly schedule
15 minutes a day, Monday through Friday.
+ Pelvic floor
+ Pelvic floor
+ Pelvic floor
+ Pelvic floor
+ Pelvic floor
The exercises
Hips
Mobility & strengthBall 90/90 Hip Switch 3 × 8 each side
Sit on the floor with knees bent and feet wider than hips, holding a ball at your chest. Let both knees drop to one side, then lift and drop them to the other side.
Sit tall; move slowly through the hips.
Loop Seated Internal Rotation 3 × 12
Sit tall with knees together and the loop around both ankles. Keeping your knees touching, swing your feet apart against the band, then bring them back.
Knees stay glued together.
Loop Seated Knee Lift Hold 3 × 5 each, hold 5 s
Sit tall with the loop around the tops of both feet. Lift one knee so the foot rises a few inches against the band. Hold for 5 seconds, lower, and switch.
Don't lean back to lift.
Loop Reverse Clamshell 3 × 12 each
Lie on your side with knees bent and the loop around your ankles. Keep your knees together and lift your top foot up against the band, then lower.
Hips stay stacked; don't roll.
Lower Back
Support & stabilitySupine Pelvic Tilt 3 × 12
Lie on your back with knees bent and a ball between your knees. Exhale and gently flatten your lower back into the floor by tilting your pelvis, then inhale back to neutral.
Small, gentle movement.
Standing Wall Pelvic Tilt 3 × 10
Stand with your back against a wall and feet a few inches forward. Gently flatten your lower back into the wall by tilting your pelvis, hold 3 seconds, and release.
Breathe out as you flatten.
Sphinx Hold Hold 30 s × 2
Lie face-down and prop yourself up on your forearms with elbows under your shoulders. Relax your belly and lower back and breathe slowly.
Stop if you feel pain down a leg.
Quadruped Rock Back 3 × 10
On hands and knees with a flat back, slowly rock your hips back toward your heels as far as you can without rounding, then rock forward.
Keep your back flat like a table.
Pelvic Floor
Breath & control360 Breathing 10 slow breaths
Lie on your back with knees bent and hands on your lower ribs. Inhale through your nose and let your ribs, belly and pelvic floor gently expand. Exhale fully and feel everything softly recoil.
The foundation for all pelvic floor work.
Pelvic Floor Long Hold 5–10 × hold 5 s
On an exhale, gently squeeze and lift the muscles you'd use to hold in gas and urine. Hold while breathing normally, then fully relax for twice as long.
Don't squeeze your glutes or hold your breath.
Pelvic Floor Drop & Release 10 slow breaths
Breathe in slowly and imagine your pelvic floor softening, widening and dropping. Breathe out and let it return to rest without squeezing.
Relaxing is as important as lifting.
Belly Draw-In 3 × 8, hold 5 s
On an exhale, gently draw your lower belly in toward your spine while lightly lifting your pelvic floor. Hold for 5 seconds while breathing, then relax.
Gentle effort, about 30%.
Glutes & Legs
Power for your hipsSeated Glute Squeeze 3 × 10, hold 5 s
Sit tall with feet flat. Squeeze both glutes as hard as you can for 5 seconds, then fully relax.
Wakes up glutes after long sitting.
Prone Frog Lift 3 × 12
Lie face-down with knees bent out to the sides and the soles of your feet together. Squeeze your glutes to lift your knees slightly off the floor, then lower.
Keep your hips pressed into the floor.
Ball Chair Hip Thrust 3 × 12
Sit on the floor with your upper back against the edge of a couch or a chair braced against a wall, knees bent, a ball resting on your hips. Drive your hips up until level with your shoulders, then lower.
Chin tucked; ribs down.
Ball Slow Sit-Down 3 × 8
Stand in front of a sturdy chair holding a ball at your chest. Take a full 5 seconds to lower yourself onto the chair, then stand back up normally.
Control the whole way down.
Mobility & Release
Unwind hips & backStrap Knee Hug Hold 30 s each
Lie on your back with one leg long. Loop the strap behind the other thigh and gently draw that knee toward your chest.
Let your lower back relax into the floor.
Double Knee Hug Rock 30 s
Lie on your back, draw both knees toward your chest, and loop the strap around your shins. Gently rock side to side, massaging your lower back.
Slow, easy rocking.
Pelvic Clock 5 circles each way
Lie on your back with knees bent and imagine a clock face on your pelvis. Slowly tilt your pelvis to 12, 3, 6 and 9 o'clock, then make smooth circles.
Tiny movements; no pain.
Chair Legs-Up Decompression 1–2 min
Lie on your back with your calves resting on a chair seat so your hips and knees are bent at 90°. Rest your arms by your sides and breathe slowly.
Lets your lower back fully unwind.
Every 15-minute session
| Time | Block | What to do |
|---|---|---|
| 0:00–3:00 | Breath & pelvic floor | This month's 4 Pelvic Floor exercises — every day. |
| 3:00–12:00 | Strength circuit | The 8 exercises from today's two zones. Rest 60 seconds between rounds. |
| 12:00–15:00 | Mobility & Release | Two or more stretches from this month. |
Your 30-day progression
| Week | Rounds | Loop level | Focus |
|---|---|---|---|
| 1 | 1 round, 8 reps | Green | Pelvic floor holds: 3 s × 5. Pain-free range only. |
| 2 | 1 round, 10 reps | Green | Holds: 5 s × 8. |
| 3 | 2 rounds, 10 reps | Green → Red | Holds: 8 s × 10. |
| 4 | 2 rounds, full reps | Red | Holds: 10 s × 10. |
| Days 29–30 | Gentle days | — | Breathing plus all 4 Mobility & Release stretches. |
Choose the loop that lets you finish every rep with good form and makes the last reps feel challenging. Never sacrifice form for resistance.
Pelvic floor and lower back: move only in a pain-free range. If you have back pain that travels down a leg, numbness, pelvic pain, leaking, or heaviness, or are pregnant or postpartum, see your healthcare provider or a pelvic floor physical therapist for a personal plan. Never practice by stopping your urine flow.