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 Hip Airplane 3 × 6 each
Hold the desk and stand on one leg, hinging forward slightly. Rotate your pelvis open toward the ceiling, then rotate it back down toward the standing leg.
Slow and controlled; small range is fine.
Loop Forward Monster Walk 3 × 10 steps each way
With the loop above your knees, sink into a quarter squat. Walk forward with wide diagonal steps, keeping tension on the band, then walk backward.
Knees push out the entire time.
Side Plank Clamshell 3 × 8 each
Lie on your side with knees bent and the loop above your knees. Lift into a side plank on your forearm and knees, then open your top knee against the band and close it.
Keep your hips lifted throughout.
Loop Knee Lift & Open 3 × 8 each
Hold your desk with the loop around both ankles. Lift one knee to hip height, rotate it out to the side, then bring it back to center and lower.
Move slowly; stand tall.
Lower Back
Support & stabilityBall Suitcase March 3 × 30 s each side
Hold one ball in one hand at your side. March slowly in place, lifting knees, without leaning toward or away from the ball.
Stay perfectly upright.
Ball Front Carry March 3 × 30 s
Hold both balls at your chest with elbows tucked. March slowly in place or walk around the room, keeping your ribs down and spine tall.
Don't lean back.
Ball Kneeling Hip Hinge 3 × 12
Kneel tall on a mat holding a ball at your chest. Keeping your back straight, sit your hips back toward your heels, then squeeze your glutes to return to tall kneeling.
Hinge at the hips, not the back.
Prone Press-Up 2 × 10
Lie face-down with hands under your shoulders. Press your upper body up while keeping your hips on the floor and your lower back relaxed, then lower slowly.
Go only as high as comfortable.
Pelvic Floor
Breath & controlThe Knack 10 reps
Practice lifting your pelvic floor a split second before a pretend cough, sneeze or laugh, and keep it lifted through the effort.
Use it every time you cough, sneeze or lift.
Exhale Sit-to-Stand 3 × 10
Sit at the edge of a sturdy chair. Exhale and lift your pelvic floor as you stand up, then inhale as you slowly sit back down.
Breathe out on the effort — always.
Ball Lift with Exhale 3 × 10
Place a ball on a chair seat. Hinge down to pick it up, then exhale and lift your pelvic floor as you stand and raise the ball to your chest.
Train the habit for real-life lifting.
Supine Toe Tap with Lift 3 × 8 each
Lie on your back with knees bent at 90° above your hips. Exhale, lift your pelvic floor, and slowly tap one toe to the floor. Inhale as you return.
Lower back stays relaxed and still.
Glutes & Legs
Power for your hipsBall Bulgarian Split Squat 3 × 8 each
Stand a stride in front of a non-rolling chair and rest the top of your back foot on the seat. Holding a ball in each hand, lower your back knee toward the floor, then press up.
Hold the desk if balance is tricky.
Single-Leg Chair Stand 3 × 6 each
Sit at the front edge of a sturdy chair. Lift one foot slightly off the floor and stand up using only the other leg, then sit back down slowly.
Use your hands on the desk to assist at first.
Ball Lateral Step-Down 3 × 8 each
Stand sideways on a sturdy step. Slowly bend your standing knee to lower your other heel toward the floor, lightly tap, then press back up.
Knee stays in line with your toes.
Loop Diagonal Step-Back 3 × 10 each
With the loop around your ankles and knees slightly bent, step one foot back and out at a 45° angle against the band, then return. Alternate legs.
Hold the desk for balance at first.
Mobility & Release
Unwind hips & backStrap Pigeon Pose Hold 30 s each
From hands and knees, bring one knee forward behind your wrist and extend the other leg back. Loop the strap around your back foot to gently draw it in, or simply rest forward.
Use a cushion under your front hip.
Lizard Lunge Hold 30 s each
Step into a low lunge with your back knee down and both hands inside your front foot. Let your hips sink forward and down.
Drop to forearms for a deeper stretch.
Desk-Supported Deep Squat Hold 30–60 s
Hold the edge of a sturdy desk and sit down into a deep squat with heels flat. Let your hips hang and breathe.
Widen your stance if heels lift.
Strap Hip Rotation Floss 10 each way
Lie on your back with the strap around one foot and that leg raised. Slowly rotate the whole leg so toes point in, then out.
Move from the hip joint.
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 | 2 rounds, 10 reps | Red | Single-leg moves next to your desk for balance. |
| 2 | 2 rounds, full reps | Red → Blue | Use The Knack before every lift and carry. |
| 3 | 3 rounds, full reps | Blue | Slow tempo on all single-leg work. |
| 4 | 3 rounds, full reps | Blue → Black | Your strongest, most stable month yet. |
| Days 29–30 | Celebrate | — | Redo Friday, then a full mobility day. |
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.