Beginner core yoga for pelvic floor + abs | 20 min
Oct 02, 2026
Beginner core yoga for your pelvic floor and abs
You sneeze at your desk and squeeze everything, just in case.
Maybe it's the trampoline at your sister's place. Maybe it's a big laugh at Friday drinks. You've started planning around it, and you're not sure where to begin.
Here's what you need to know. Your core has four parts, and most beginner ab workouts only train one of them.
Your core has four parts
When most of us hear "core" we picture a six-pack. That's the front. Your core also includes the back of your body, your pelvic floor at the base and your diaphragm at the top. They work together like a canister around your spine, and when one part is weak the others pick up the slack.
The pelvic floor is the part that deals with the sneeze. It sits like a hammock under your pelvis and holds up your bladder. Pregnancy, birth, years of sitting and later the hormone shifts of perimenopause can all leave it weaker than it used to be. Bladder leaks are common. They're also trainable.
The back is the other forgotten part. Most of us worry about the belly, so the muscles along the spine get skipped, and a weak back often shows up as a sore lower back after a long day at the desk.
The one cue that ties it together
In yoga we use a simple action for the base of the core: zip up pubic bone towards navel. Imagine drawing a zip from the front of your pelvis up to your belly button. Keep it gentle. You should still be able to breathe and talk.
That lift switches on your pelvic floor and lower belly together. Pair it with slow, deep breathing, which moves the diaphragm, and you're working the top and bottom of the core before you've done a single curl-up.
Kegel exercises train the same muscles on their own. You squeeze and lift the pelvic floor, hold, then fully let go. The yoga cue brings that lift into moving poses, so it becomes a habit you use in everyday life.
What's in the 20-minute class
This is one of our Thursday morning core classes. Every move has an easier option, so you can drop your knees, rest in table or take a break whenever you need to.
- Warm up with arm swings and cat-cow to wake up the spine.
- Lie on your belly for alternating arm and leg lifts, then speed up into "swimming" to work the back.
- Roll onto your back for toe taps, curl-ups, knee drops and single-leg pulses to work the front and sides.
- Build up to boat pose (navasana) and half boat.
- Move through plank, locust pose (shalabhasana) and forearm plank with hip dips.
- Sit tall for twists holding a block or a small Pilates ball.
- Finish with leg lifts, knee circles and a gentle twist on your back.
Expect plenty of "wee" on the pulses. It makes the hard bits more fun, and your neighbours don't need to know.
Tips if you're new to yoga
Start with the easier option of every move. Knees down in plank still counts as plank.
Keep your belly drawn back towards your spine and the zip lifting. If your neck takes over in the curl-ups, rest your head and keep working from the belly.
Breathe the whole way through. Holding your breath pushes pressure down onto the pelvic floor, which is the opposite of what you want.
Do it once a week to start. A new core class drops every Thursday, so Thursday mornings are an easy habit to build.
If you're pregnant, have recently had a baby, or have pelvic pain or heavy leaks, check in with a pelvic health physio before you start. They can tell you what your pelvic floor needs.
Your next step
Roll out your mat and press play. You need 20 minutes and a block or cushion.
We run classes in Christchurch and online, with plenty of core and pelvic floor work woven through them. If you'd like someone watching your form and cueing that zip as you move, find the timetable at yogatotransform.com.
Give it a few Fridays. The next time you sneeze at your desk, you may not need to brace for it.
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