B.A.S.S. – Balance. agility. strength. stretching
Bathroom B.A.S.S. Week 2 -
Pelvic Floor. Your Hidden Lift.
By DIMITY THOMPSON
Everyday bathroom movements—turning at the sink, reaching for a towel, stepping away after washing your hands—create pressure throughout your body.
Your pelvic floor is what manages that pressure.
When it’s working well, you stay dry, in control, and confident.
When it’s not, you might notice leaking, heaviness, or hesitation when moving quickly.
What’s actually going on
The pelvic floor is a group of muscles that stretch like a hammock from your pubic bone to your tailbone, and side to side between your sitting bones.
It supports your bladder and bowel, and helps control the openings that keep everything where it should be.
Over time, these muscles can lose strength or coordination—through things like surgery, persistent coughing, heavy lifting, pregnancy or simply not using them well.
Just as common: they switch on too late… or too hard, at the wrong time.
That’s why we train two things:
Reboot (control): a gentle, automatic lift linked to breathing
Strength (capacity): a stronger lift and hold when needed
You need both.
What to do this week
Start by linking your pelvic floor to simple, repeatable moments.
After brushing your teeth or washing your hands:
Gently lift “up and in” through the pelvic floor
Keep your glutes and abs relaxed
Then turn or step away
Notice how it changes your control
This builds timing—so the muscles switch on when you actually need them.
To build strength more directly, use “The Blocks”:
Strong lift (maximum effort without gripping glutes/abs)
Hold 5 seconds
10 reps
Rest 30 seconds
Repeat 2–3 rounds, 3x/week
Focus just as much on fully letting go between each effort.
WHAT TO DO THIS WEEK
This week’s video shows you exactly where these muscles are, how to find them, and how to train both control and strength properly. Don’t forget to scroll down for a second video explaining The BLOCKS is more detail with Dimity.
One thing to remember
Lift before you move.
THE BLOCKS
Just in case you really love the Blocks exercise in our B.A.S.S. but would like a little more detail, we have included this clip from our terrific Women’s Health expert Dimity Thompson which explains it in great detail!
HOW Do you feel after CLASS?
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