Category Archives: Pelvic Floor

Shake it off – E/TS 💛💚

Studies that have come out as recently as 2022 through 2024 are showing how vibration plates can assist with lymphatic drainage, build your bones, increase overall muscle tone, and strengthen your pelvic floor. Many of my pelvic floor physical therapist friends use these in their clinics where they have their clients simply sit on them […]

Pelvic Floor Reset “Legs Up The Wall” – E/TS ❤️

Explore how putting your legs up a wall (or a couch) and doing specific breathing and ankle exercises can reset your whole pelvic floor!

Put your feet up for a few minutes and enjoy this evidence-based routine which is rooted in the pioneering research of Dr. Sinead Dufour. This pattern of breathing and leg positioning was discussed in our podcast about pelvic pain with Dr. Dufour. She was gracious enough to give us permission to film the exercises she […]

Shoulder Bridge Blast – E/TS 💛

Want a better booty without the squats? Then shoulder bridges are your ticket to training that tush, but how about we play with allll the variations and throw in some counter-motions and stretches between all that work? Let's go!

Want a better booty without the squats? Then shoulder bridges are your ticket to training that tush. However, how about we play with allll the shoulder bridge variations I could think of + throw in some counter-motions, release work, and stretches between all that work? The best part is that you’ll be laying down the […]

Wind Releasing Routine – E/TS

The Wind Releasing Routine on Fit2B will teach you a sequence of moves to help your digestion and relieve gas.

Got gas? Get ready to say goodbye to bloated bellies with this sequence of specially ordered movements and poses that will aid digestion and banish the bubbles! This routine starts standing and finishes in a supine, laying down position. The order of movement is important to work with how air wants to rise + the […]

Fuchsia Fascia: Breath & Warm-up Routine – E/TS

Perfect for warming up or use as a stand-alone workout, this exercise video will wake up all your fascial tissues and get you ready for more movement. Swinging motions are wonderful for your fascia and your entire lymphatic system. Your fascia is all the connective tissue that holds you together. Fascia encases your muscles, contains […]

Pink Piriformis – Hip Stretches – E/TS

Your piriformis is a muscle in the back of your hips under your gluteals that can wreak havoc if it’s upset… and it tends to get upset more often in females than males – likely due to our wider hips and softening hormones. Speaking of females, pink is for girls, right? Well, Japan sees pink […]

5-Minute Jump Progressions – M/TS

Nervous to jump because your pelvic floor is dodgy? Watch this video through one time, and notice how it’s broken down into 1-4 minutes per day, starting with the first part of this videos and the easiest moves. Do the first bit, then do the next part a few days later, and then do next […]

Verde Vagus Breathwork – E/TS

Your vagus nerve is incredible. Body nerds worldwide are still discovering all that this spinal nerve does as it “wanders” throughout your body. We know for sure that it can create co-activations of the muscles in the jaw, core, pelvic, and all your diaphragms. If you’re a birth junkie, you likely know about Sphincter Law […]

Emerald Exhale Hypopressive Workout – M/TS

Please complete Ebony Exhale and Cobalt Core before doing this workout. This routine contains more advanced hypopressive “low-pressure” poses and breath holds. The goal is to elevate the pelvic floor during an exhale-based stomach vacuum, and this particular set of moves brings the obliques into the mix as we practice anti-rotation. I am a certified level 1 […]

Ebony Exhale Hypopressives – E/TS

Color Series: Black Home Exercise Workouts - Fit2B.com - Fit2B Color Series of Workouts: Ebony Exhale hypopressive core exercises for your abs, Diastasis and prolapse

There’s a mystery in the place between your exhale and inhale. Holding space after your breath out, before your next breath in, offers an opportunity for greater core control. Explore the depths of your exhale in this basic low-pressure fitness routine that takes you through the first 8 level one hypopressives poses as taught by […]

Red Redemption: Renaming Motions – E/TS

When we polled our fans about the color red, many said “Red is for blood and redemption.” It was also so deep I didn’t know how to use it at first, but then I got inspired when I realized redeem means to rename. We have so many mean words for ourselves, our various body parts, […]

Red Respiration Breath Work for The Pelvis – E/TS

The breath… Will I ever run out of ways to teach it? For sure not before this Color Series is done, because there are different ways to breathe for different places in your body, and colors match up with all of it! Since red is the color of your deep reproductive area, we explore breathing […]

Purple Pranayama: Breathing Exercises – E/TS

Color Series: Purple Workout - Fit2B.com - Purple stands for many things: Victory, royalty, sorrow, epilepsy awareness, opioid addiction awareness, recovery, processing, our crowns. Check out Fit2b's “purple” workouts where we explore those concepts through breath and motion. These home workout videos are the first in the spectrum of specialized routines slated to release throughout 2019. Upon completion, The Color Series will reflect 5 colors and contain a total of 25-30 workouts. For extra fun, I’ll be dressing and dying my hair to match each theme! https://fit2b.us/color-series-purple/ #homefitness #diastasisrecti #fit2b #homeworkout #color #colorseries #healthyishappy #workoutathome #coreworkout #core #pilates #homeworkouts #abs #muscle #cardio #strong #exercise #squat #strength #purplehair #purple

Pranayama is the Yoga term for the formal practice of breath control. Because purple is associated with the crown and headspace, this color’s breathing patterns are designed to increase blood flow to the mind, cranium and face. Click here to visit the entire Purple Color Series all in one place. No equipment needed. By clicking play […]

Chair Cardio Home Workout – E/TS

Stay seated while still getting an amazing aerobic workout using your arms but not your legs. You’re going to love the upbeat music and the fun moves, all from the safety of your chair. We have a lot more chair workouts on Fit2B for you to explore if you’re in a season of needing pure […]

Perky Peach Glute Workout – M/TS

🍑This peachy workout for your buns will perkify your posterior with ONE easy movement. As we repeat the motion, the variety of arm motions make this a {almost} full body workout that will bless your booty! It’s short, simple, effective, and only 10-minutes long! Once you learn the basic motion and the fun arm movements, […]

Foam Core Fitness – C/TS

This fun foam rolling fitness routine will have you using your foam roller in unique ways that challenge your whole body in core-centered ways with exercises that take you from standing to bending, kneeling to sitting, sitting to supine! The ending is the most fun of all, but you’ll enjoy the tremendous variety throughout the […]

Stair Stretches – E/TS

Use your stairs to exercise with these stretches that offer a gentle workout for your whole body from top to bottom

Got stairs? Want to sneak in some stretches on your way up and down? Feeling so tired you’d like to just sit down at the top and slide down? This routine was created by me on a day like that. I had made umpteen trips up and down my stairs, and one point I just […]

Hippy Yoga – E/TS

Hippy Yoga: Home exercise video which offers strengthening and stretching of the front and back hip areas with special care for those with core issues like Diastasis Recti, prolapse, hernia, or spine and knee issues - fit2b.com

Whenever he’d see someone limping, my grandpa would say that person had “a hitch in their git along.” If you’ve got a hitch in the front or back of your hips, or your lumbar spine (lower back) feels unhappy for some unknown reason, this routine may bring a lot of relief. Mad muscles don’t just […]

Kelly’s Pelvic Floor Stability Exercise Routine

While it's technically impossible for the pelvis itself to be "unstable," it can sure FEEL that way which really messes with our minds and pelvic floor muscles. Let's join Kelly as she shows us how to strengthen the PFM's in ways that increase feelings of stability!

While it’s technically impossible for the pelvis itself to be “unstable,” the muscles surrounding it and supporting it can get really out of kilter, so that it sure FEELS that way which really messes with our minds and pelvic floor muscles. Let’s join Kelly, LPT and founder of The Tummy Team online core rehab programs, […]

Pelvic Rest Exercises Routine – E/TS

Pelvic Rest Routine - Safe exercises for the core and full body to use when you've been put on pelvic rest and can't do squats or other fitness - fit2b.com

So… this routine of pelvic rest exercises is super personal for me, and I have a lot to say about it. First, I’ve been where you are. If you’re needing this exercise video, it’s not because life is peachy right now, am I right? My story: I was put on pelvic rest for 6 weeks […]

Kelly’s Simple Stretches

Kelly's Simple Stretches - Top 5 stretches for great abs and a strong body - fit2b.com

A tight muscle has trouble being a strong muscle. As we lay the foundation of strength in your core, we also need to open up those tight spots and loosen up any restrictions. We asked Kelly, founder of The Tummy Team, for her 5 favorite basic stretches that would benefit anyone making a fresh start, […]

Transverse Training Ab Exercise Routine

Adding small, easy motions to the most basic core work in a seated position should be simple, right? What if it's not easy because your abs need a minute? Don't we all when we first wake up? Your core is waking up again, and this routine will help your core recalibrate during some seated and standing motions that will enable you to quickly make progress. - fit2b.com

Adding small, easy motions to the most basic core work in a seated position should be simple, right? What if it’s not easy because your abs need a minute? Don’t we all when we first wake up? Your core is waking up again, and this ab exercise routine for your transverse abdominus will help your […]

Kelly’s Dynamic Pelvic Floor Exercise Routine

Learn strategies to involve the "floor of your core" in dynamic movements such as side steps, bounces, hops, side lunges, and jumping in this home exercise routine on fit2b.com

Learn some new strategies with internationally acclaimed physical therapist, Kelly Dean, who will be instructing you on the practice of involving the “floor of your core” in dynamic movements such as side steps, bounces, hops, side lunges, and jumping. Starting with easier movements and progressing gradually to harder & slightly more impactful levels, this pelvic […]

Cue Connections

Cue Connections will help people with Diastasis Recti to connect with their core

Find a comfortable place to sit, stand or lay down on your back while you learn how to connect to your core with different cues. You’ll be trying many different cues that you’ll hear in your future Fit2B workouts. While Beth teaches from a seated position, you are encouraged to test the core cues she […]

Color Series: Black Home Exercise Workouts

Color Series: Black Home Exercise Workouts - Fit2B.com - Fit2B Color Series - Black Bouncing: Grab a bouncy ball and experience time flying as you move your body while improving your eye-hand coordination + get a great workout! - fit2b.com

The following “black” workouts are the fourth installment in our Color Series of home workout videos which is exploring breath and motion around central themes. Upon completion, The Color Series will reflect 8 colors and contain a total of 40-50 workouts. For extra fun, I’m dressing and dying my hair to match each color! Purple […]

Color Series: Red Home Exercise Videos

Color Series: Red Home Exercise Videos - Fit2B.com - Color Series: Red Workouts for diastasis recti and pelvic floor at fit2b.com

When I surveyed our fans on Instagram to ask what RED means to them, I received a huge variety of answers: Passion, fire, danger, pledging to stay drug-free, safety, caution, anger, HIV awareness, hearts, fire trucks, poppies, robin breasts, love, and blood. It’s a color that evokes strong – sometimes conflicting – feelings, and it […]

Intimacy With A Dysfunctional Core

by Gillian Sukachevin, MSPT Sexual dysfunction is painful, disruptive and debilitating in so many ways and can arise from many different issues. But think about it. Even if you don’t have a debilitating condition, who wants just so-so sex? Sex is supposed to be something amazing—-something we look forward to. A simple weakness in one […]

Yoga for Symphysis Pubis Dysfunction – E/TS

Yoga for Pubic Symphysis Dysfunction (SPD) on fit2b.com - fit2b.com - If you have a sore pelvis or pubic bones, this workout is what you need on fit2b.com

Sore pubic bones are very common in women who are pregnant or recently given birth. This is because the bones stretch apart to make room for the baby to come out. Sometimes, the bones do “too good of a job” at widening, and if your core muscles are weak as well, then your pelvis will […]

The Cost of Incontinence – Guest Post by LPT, Gill Sukachevin

The Cost of Incontinence - Guest Post by LPT, Gill Sukachevin - Fit2B.com

Remember those baby diaper advertisements on TV? Without fail, baby diaper brands became a household name. We didn’t even say “diapers.” We would go to the grocery store and look for Luvs or Pampers. We asked our little helpers to get the baby’s Huggies. There has been shift to advertisement for adult products?  Now Poise and […]

E/TS – Basic Breath Work

E/TS - Basic Breath Work - fit2b.com

What could be easier than sitting in a chair while connecting to your core? How about getting into a position where gravity helps you do some of the work? When we are upright, even in a chair, gravity is pulling our weak tissues down and out. If we lay down, lift our hips and support […]

E/TS – Fingers & Toes

We spend a lot of time with our hands curled around devices and our feet shoved into socks and shoes. Yet, no muscle is an island. Everything that happens in the top of your body travels down. Everything that happens in the bottom of your body travels up. And sideways. And crossways. The tension in […]

Can Fit2B Help Improve Pelvic Organ Prolapse?

Can Fit2B Help Improve Pelvic Organ Prolapse? - Fit2B.com - Can Fit2B tummysafe home fitness routines help improve pelvic organ prolapse?

Pelvic organ prolapse (POP) is a serious condition that affects many women’s quality of life, but there is therapy available to help stabilize the area and even improve it. I’ve worked closely with many physios and physical therapists to create several routines that can help a woman start connecting with her pelvic floor while she […]

Pubic Symphysis Dysfunction Routine

Safe Workout for Symphysis Pubic Dysfunction - fit2b.com

If you’re struggling with pubic symphysis pain, my heart goes out to you. It’s tricky when you can’t separate your legs or step over things without grief and grating in your groin, isn’t it? I’ve spent months putting together this routine just for you! It has lots of moves that should allow you to keep […]

E/TS/R – Pelvic Floor Connections

Pelvic Floor Connections - fit2b.com

The perfect routines to do all by yourself, these candid yet tasteful videos are designed to help women connect to the most intimate part of their core: the pelvic floor. Using straight anatomical terms and tender talk, I will offer you several non-invasive methods and movements for the purpose of reconnecting your control over your most […]

Basic Transverse & Mula Bandha

Equipment needed: Bench or straight back chair. Maybe a pillow for your lower back. Here is one of our most basic routines designed for those who need to dial it back to the most simple aspects of “finding” their core via the basic breath. The title comes from a term that means “root lock” in […]

E/TS – Mula Bandha

Mula Bandha - fit2b.com

According to our members, this routine is where many things click. It’s where all the pieces from the other Foundational Five “F5” fall into place. Mula means root or source and Bandha means lock or bond. Simply put, it’s about controlling the root-like bundle of nerve connections at your trunk’s base. I have to tell […]