September 10th
Best Free Pelvic Floor Workout: Try 18min of Restore Your Core® with Lauren Ohayon
If you’ve been searching for a free pelvic floor workout, you’ve probably realized how hard it is to find one that’s actually safe and effective. Many routines online focus only on squeezing the pelvic floor or doing endless crunches, which can actually make symptoms like leaking, pressure, or prolapse worse.
That’s where Restore Your Core® (RYC®) comes in. Created by pelvic floor movement specialist Lauren Ohayon, the RYC® Method has helped tens of thousands of people rebuild strength and confidence through smart, whole-body movement. And the best part? You can start today with a free, guided workout
Get Your Free Pelvic Floor Workout
Start with a full-body, 18-minute RYC® workout designed to rebalance your core and pelvic floor. You’ll get immediate access – no equipment required.
👉 **Get My Free RYC® Workout Here**
This workout is a great entry point if you want to:
- Ease symptoms like leaking, pressure, or heaviness
- Support postpartum recovery at any stage
- Improve core and pelvic floor coordination
- Relieve back pain linked to core weakness
- Safely begin exercise with prolapse or diastasis recti
- Feel confident returning to daily activities and movement you love
Trusted by movement professionals and used by tens of thousands of women worldwide, the RYC® Method has become a go-to resource for pelvic floor healing.
What Is the RYC® Method?
The Restore Your Core® Method goes beyond traditional core workouts. Instead of isolating muscles, it teaches your core and pelvic floor to function together as part of your whole body.
What makes RYC® different:
- Focuses on coordination and pressure management, not just strength
- Uses full-body movements that retrain how you breathe, align, and move
- Avoids crunches, sit-ups, or exercises that overload the pelvic floor
- Builds resilience for everyday life, not just the gym
This approach has guided more than 10,000 women through healing from prolapse, diastasis recti, leaking, postpartum recovery, back pain, pain with penetration – and more. Many find not just symptom relief, but also a renewed trust in their body and freedom in daily movement.
👉 Ready for the next step? Explore the Restore Your Core® 12-Week Program.
What Women Are Saying
⭐️⭐️⭐️⭐️⭐️ “I was told surgery was my only option for prolapse. That left me scared and hopeless. Finding RYC® changed everything. Learning how to manage pressure and connect with my body gave me back a sense of control. Over time, my symptoms eased, I felt stronger, and for the first time since my diagnosis, I felt hopeful again.”
⭐️⭐️⭐️⭐️⭐️ “After my second baby, I felt broken – leaking when I laughed, constant back pain, and a belly that never seemed to recover. I had tried Kegels, but nothing worked. With RYC®, I finally understood how my body was meant to move. Within weeks, my pain decreased, my posture improved, and I could finally play with my kids without fear or embarrassment.”
⭐️⭐️⭐️⭐️⭐️ “When I started RYC®, even simple movements felt overwhelming because of the heaviness from my prolapse. The program gave me small, doable steps that rebuilt my strength without shame or fear. Today, I can walk for miles, exercise with confidence, and even enjoy intimacy again without pain. It has been truly life-changing.”
Free Pelvic Floor Exercises on YouTube
Once you’ve tried the free workout, you may want extra routines you can follow anytime. That’s where Lauren Ohayon’s YouTube channel comes in. It’s filled with safe, guided pelvic floor and core workouts that extend the RYC® approach – from short, daily movement flows to symptom-specific routines.
👉 **Follow Restore Your Core® on YouTube** for free classes you can return to again and again.
Watch these free pelvic floor workouts:
- Pelvic Floor Exercise for Daily Function | Breathe, Engage & Support Your Core
- Exercises to Release the Psoas and Improve Pelvic and Core Function
- Strengthen Your Core Without Crunches: Pelvic Floor & Low Back Safe Exercises
- 3 Prolapse Exercises for Symptom Relief & Core Support
- 4 Essential Core & Pelvic Floor Exercises | Safe for Prolapse & Diastasis
Finding Strength That Lasts
Pelvic floor healing begins with learning how to move in ways that truly support your whole body. Whether you’re navigating postpartum changes, living with prolapse, or simply wanting to feel stronger in daily life, know that progress is always possible.
Every small step counts. Even one safe workout can remind you that your body is capable of healing and adapting. You deserve to feel strong, confident, and at home in your body.
FAQ
You can try the Restore Your Core® 18-minute workout completely free here. It’s led by pelvic floor movement specialist Lauren Ohayon and designed to give you a safe, supportive introduction to the RYC® Method. You’ll experience movements that reduce pressure, improve alignment, and help your pelvic floor function more effectively – all from the comfort of home.
Yes. The RYC® approach was built to be safe for prolapse. Instead of crunches, sit-ups, or exercises that push pressure downward, you’ll learn techniques that create support and reduce heaviness. Many people with prolapse find the RYC® Method gives them confidence to move again without fear, while gradually improving their symptoms.
No special equipment is required for the free workout. All you need is a bit of space to move comfortably. Some people like to add props such as a yoga block or resistance band later, but they are optional – the foundation of RYC® is built on how you move, not on specific gear.
The free workout is designed as a first step – a way to feel what’s possible when your core and pelvic floor are supported. To continue building strength and healing long-term, most people choose the full Restore Your Core® 12-Week Program. It provides progressive pelvic floor classes, structure, and ongoing support so you can move with confidence and get results that last.
Unlike many programs that focus only on Kegels or isolated strengthening, Restore Your Core® takes a whole-body approach. It teaches you how your breath, posture, alignment, and core work together to support your pelvic floor. This method has been recommended by health professionals and trusted by more than 10,000 women worldwide to help with prolapse, diastasis recti, leaking, back pain, pain with penetration, and postpartum recovery. What makes RYC® stand out is the way it helps you retrain your entire system, creating strength and support you can rely on in daily life.
