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 & strengthLoop Quadruped Hip Circle 3 × 6 each way
On hands and knees with the loop above your knees, lift one knee slightly and draw big, slow circles with it. Reverse direction, then switch legs.
Keep your back flat and still.
Side-Lying Double Leg Lift 3 × 10 each
Lie on your side with legs straight and stacked, head resting on your arm. Squeeze your legs together and lift both a few inches off the floor, then lower slowly.
Small lift; feel your side and inner thighs.
Ball Wall Hip Press 3 × hold 15 s each
Stand sideways next to a wall. Lift the knee closest to the wall to hip height and pin a ball between your knee and the wall. Press into the ball and hold while balancing on the other leg.
Your standing hip does the work.
Loop Standing Straight-Leg Raise 3 × 10 each
Hold your desk with the loop around both ankles. Keeping one leg straight, lift it forward to about 45° against the band, then lower with control.
Stand tall; don't lean back.
Lower Back
Support & stabilitySeated Pelvic Rock 3 × 10
Sit at the front edge of your chair with feet flat. Slowly roll your pelvis forward to arch your lower back, then roll back to round it.
Easy to do on any call.
Desk Plank Hold 3 × hold 20–30 s
Place your hands on a sturdy desk and walk your feet back into an incline plank. Hold with your body in one straight line, breathing steadily.
Squeeze glutes so your hips don't sag.
Short Side Plank Hold 3 × hold 15–20 s each
Lie on your side with knees bent. Lift your hips onto your forearm and knees so your body forms a straight line from head to knees, and hold.
Elbow directly under shoulder.
Standing Back Bend 5 slow reps
Stand with feet hip-width and hands on your lower back. Gently lean back a few inches, looking slightly up, then return to tall standing.
Gentle; stop if it's painful.
Pelvic Floor
Breath & controlPelvic Floor Elevator 5 slow reps
Lift your pelvic floor in three stages, like an elevator rising to the first, second and third floor. Then lower it floor by floor until fully relaxed.
Each floor is a little more effort.
Quadruped Pelvic Floor Lift 10 × hold 5 s
On hands and knees with a neutral back, exhale and lift your pelvic floor and lower belly together. Hold for 5 seconds while breathing, then release.
Let your belly hang on the release.
Standing Pelvic Floor Lift 10 × hold 5 s
Stand tall with feet hip-width. Exhale and lift your pelvic floor, hold for 5 seconds while breathing normally, then fully relax.
Standing is harder than lying, so start gently.
Loop Bent-Knee Fallout 3 × 8 each
Lie on your back with knees bent and the loop above your knees. Exhale, lift your pelvic floor, and let one knee fall out to the side against the band. Inhale as it returns.
Pelvis stays level and still.
Glutes & Legs
Power for your hipsBall Sumo Squat 3 × 12
Stand with feet wide and toes turned out, holding a ball at your chest. Sit straight down between your heels, then press back up.
Knees track over your toes.
Kneel-to-Stand 3 × 6 each
Start kneeling with a ball at your chest. Step one foot forward, press up to standing, then step back down to kneeling. Alternate the leading leg.
Use the desk for support if needed.
Loop Lateral Toe Tap 3 × 20 total
With the loop around your ankles, sink into a quarter squat. Tap one foot out to the side and back, then the other, at a quick but controlled pace.
Stay low the whole set.
Loop Squat Hold Pulse 3 × 20 pulses
With the loop above your knees, sit into a quarter squat. Hold that height and pulse your knees out against the band in small movements.
Chest up; weight in your heels.
Mobility & Release
Unwind hips & backFrog Stretch Hold 30–45 s
On hands and knees, slide your knees wide apart with ankles in line with knees. Gently rock your hips back until you feel a stretch in your inner thighs.
Use a cushion under your knees.
Windshield Wiper Stretch 10 each side
Lie on your back with knees bent and feet wider than your hips. Let both knees fall slowly to one side, then the other.
Shoulders stay relaxed on the floor.
Prone Hip Rotation Drop 10 slow reps
Lie face-down with knees bent to 90°. Let both feet fall slowly out to the sides, then bring them back in and cross them gently.
Hips stay down on the floor.
Thread the Needle Hold 20 s each
On hands and knees, slide one arm under your body along the floor until your shoulder and temple rest down. Hold, then switch sides.
Keep your hips over your knees.
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, full reps | Green | Pelvic floor work lying down; lift on every exhale. |
| 2 | 2 rounds, full reps | Green → Red | Move pelvic floor work to seated. |
| 3 | 2 rounds, full reps | Red | Move to standing; 10-second holds. |
| 4 | 3 rounds, full reps | Red → Blue | Lift your pelvic floor on the effort of every strength rep. |
| Days 29–30 | Check-in | — | Easy session; notice what has changed. |
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.