Women’s Small Group Training in Islington for Pelvic Health & Core Strength
Safe, supportive, and effective workouts for women rebuilding confidence from the inside out.
Reconnect with your body — safely and confidently in islington
At Lifting Ladies, we understand that many women deal with pelvic floor issues, core weakness, or discomfort — especially after pregnancy, hormonal changes, or years of inconsistent exercise.
Our women-only small group training is designed by pelvic-health-educated coaches to help you:
✅ Strengthen your pelvic floor
✅ Rebuild your core from the inside out
✅ Restore confidence in movement
✅ Train without fear or leakage
We believe every woman deserves to feel strong, supported, and empowered in her body — at every stage of life.
💪 Why choose pelvic-focused small group training in Islington
Our approach blends science-backed strength training with pelvic floor awareness, so you can train effectively — not cautiously.
Each session includes:
🧘♀️ Breath-based core activation to strengthen your pelvic floor safely
🏋️♀️ Low-impact, strength-focused exercises that protect your pelvic and lower back health
🤝 Small groups (max 6 women) for personal coaching and individual attention
🌸 Pelvic-health-aware coaching — every movement can be modified for prolapse, leakage, or recovery
❤️ Inclusive, judgment-free environment for women of all ages and stages
Whether you’re postnatal, peri- or post-menopausal, or just want to improve pelvic health and confidence, our Islington program is built for you.
🌟 Benefits you’ll feel — not just see
✨ Stronger Core & Pelvic Floor
Targeted training helps improve pelvic floor function, reducing leaks, weakness, and discomfort.
✨ Improved Posture & Stability
Strengthening supporting muscles protects the spine and pelvis, improving movement and reducing strain.
✨ Supports Pre- & Postnatal Recovery
Safe strength training helps rebuild core strength after pregnancy and maintain pelvic floor health long term.
Our pelvic health strength training is perfect if you:
Want to train safely after pregnancy or birth.
Have avoided gyms due to fear or embarrassment.
Struggle with leaks, pelvic discomfort, or weakness.
Prefer a supportive women-only environment with expert coaching.
Strength Training Exercises pevlvic health
Core & Pelvic Floor Activation
Pelvic Floor Contractions (Kegels) – learning to contract and relax correctly.
Diaphragmatic Breathing – connects breath with pelvic floor control.
Dead Bugs – gentle core activation without heavy pressure.
Glute Bridge with Pelvic Floor Engagement – builds hip and core strength.
Lower body stretngth
Bodyweight Squats (progressing to goblet squats) – strengthens legs and core with proper breathing.
Hip Thrusts – glute strength supports pelvic stability.
Step-Ups – functional, low-impact leg strengthening.
Lunges (Modified as Needed) – builds strength while teaching balance and control.
Upper Body Strength
Seated or Incline Dumbbell Press – strengthens chest and shoulders with controlled core support.
Resistance Band Rows – builds back strength to support posture.
Wall or Incline Push-Ups – gradual progression for core and upper body.
Functional Strength
Deadlifts with Kettlebells or Dumbbells (Light to Moderate) – when coached properly, these are excellent for glutes, hamstrings, and posture.
Carries (Farmer’s Carry, Suitcase Carry) – train core stability and grip.
Modified Planks or Side Planks – progressions that build core stability without excess strain.
Pelvic health FAQ
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Your pelvic floor supports your bladder, bowel, and reproductive organs. Strong pelvic health helps prevent incontinence, improves posture, and supports overall strength and stability.
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Yes — with the right coaching, strength training can help strengthen your pelvic floor and reduce symptoms.
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Absolutely. We’ll adapt exercises to your stage of recovery and ensure everything is safe and supportive.
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Yes — training the pelvic floor and supporting muscles can reduce or even eliminate leaks over time.
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Not at all. We’ll guide you step by step, starting with the basics and building confidence safely.
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No. While Kegels can help, true pelvic health training goes further — combining breathing, core work, and functional strength training for long-term results.
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Our expert coaches adapt exercises to your needs, ensuring every movement is safe and supportive. We also work alongside pelvic health specialists when needed.