As a pelvic floor rehab therapist and pre/postnatal strength coach, I see so many moms skip this first step and go straight to kegels or core exercises — and that’s why they stay stuck. In this episode, I’ll guide you through a pelvic floor visualization practice I use with our clients every day. It’s the foundation for reducing leaks, pelvic heaviness, and pain, and for finally feeling connected to your body again. Whether you’re pregnant, newly postpartum, or years down the road, this simple exercise can change the way you experience your core and pelvic floor. Here is the breakdown of what you will find in this video: 00:00 – Why Visualization Matters for Pelvic Floor Health 01:15 – Finding & Connecting to Your Pelvic Floor 03:00 – Breathing and the Pelvic Floor Drop 05:20 – First Time Moms Feel the Connection 07:00 – Contraction vs Relaxation (Not Just Kegels) 09:10 – Front Pelvic Floor Connection (Leaks & Sneezing) 12:00 – Back Pelvic Floor Connection (Pain & Tension) 14:30 – Guided Support & Next Steps