What types of exercises make up the Aviva Method?

The Aviva Method is a complex, dynamic movement system that combines multiple exercise categories to specifically support pelvic health, hormonal balance, and circulation in both women and men. It is a 30-minute, bodyweight-based practice that significantly enhances blood flow while integrating strengthening, mobilizing, stretching, breathing techniques, as well as dance and reflexology elements (Steiner, 1999; Steiner, 2009).

 

Key Components of the AVIVA Method:

1. Pelvic Floor Muscle Strengthening Exercises

Definition: Movements aimed at consciously strengthening the pelvic floor muscles – especially the perineal muscles – to support pelvic health, urinary and fecal continence, and sexual functions (Carrière, 2005).

 

Aviva example: Several exercises focus on actively contracting and holding the perineal muscles (Steiner, 1999; Steiner, 2009).

 

2. Hormonal / Gland-Activating Exercises

Definition: Movements that stimulate hormone-producing glands (e.g., pituitary gland, ovaries, testes) through acupressure point activation, thus supporting hormonal balance (Sapolsky, 2004).

 

Aviva example: Pressing and rubbing reflexology points that activate hormonal regulation (Steiner, 1999; Steiner, 2009).

 

3. Circulation-Boosting Exercises

Definition: Movements that enhance blood and lymphatic circulation, improving oxygen and nutrient delivery to tissues and promoting regeneration and metabolic processes (Kenney, Wilmore, & Costill, 2015).

 

Aviva example: Alternating stretches, twists, and presses in the lower abdominal area, generating intense blood flow (Steiner, 1999; Steiner, 2009).

 

4. Low-Intensity Aerobic Exercise

Definition: Continuous, rhythmic movement that moderately increases heart rate and breathing while being gentle on the joints, improving overall endurance (Encyclopædia Britannica, n.d.).

 

Aviva example: Rhythmic leg swings and pelvic rocking (Steiner, 1999; Steiner, 2009).

 

5. Functional Movement Training

Definition: Natural movement patterns resembling everyday motions, requiring coordinated limb and trunk activity to improve balance and motor control (Santana, 2015; Carr & Feit, 2017).

 

Aviva example: Walking, coordinated arm-leg movements, pelvic tilts (Steiner, 1999; Steiner, 2009).

 

6. Core Muscle Activation and Stabilization

Definition: Strengthening and coordinating the function of core muscles – abdominal muscles, obliques, lower back – to improve posture and prevent injuries (Delavier & Gundill, 2008; Di Stefano, 2019).

 

Aviva example: Holds, core contractions, and controlled movements (Steiner, 1999; Steiner, 2009).

 

7. Bodyweight Resistance Training

Definition: Exercises using the body’s own weight as resistance to strengthen muscles, focusing on dynamic tension and muscle control (Contreras, 2018; Lauren, 2010).

 

Aviva example: Sustained leg lifts, perineal contractions without external weights (Steiner, 1999; Steiner, 2009).

 

8. Dance-Based Exercises

Definition: Rhythmic, coordination-enhancing movements performed to music that energize the body’s energy system (Chace, 2004; Hayes, 2013).

 

Aviva example: Belly dance and folk dance-inspired movements, heel tapping, gliding steps, dance motions (Steiner, 1999; Steiner, 2009).

 

9. Stretching and Mobility

Definition: Movements that improve the flexibility of muscles, tendons, and joints, helping to expand the range of motion and prevent injuries (Atkinson, 2020; Kurz, 2000).

 

Aviva example: Swings, twists, and muscle-relaxing movements (Steiner, 1999; Steiner, 2009).

 

10. Fascia and Organ Stimulation

Definition: Stimulating the connective tissue (fascia) and the layers surrounding internal organs to support lymph and blood circulation and harmonize organ function (Parisi & Allen, 2021; Müller & Hertzer, 2017).

 

Aviva example: Dynamic alternation of twisting–pressing–releasing and reflex point massage (Steiner, 1999; Steiner, 2009).

Detailed descriptions of the exercises are provided in Aviva Steiner’s original books (Steiner, 1999; Steiner, 2009).

 

Backed by Scientific Research

In his doctoral dissertation, Dr. Zoltán Kovács demonstrated that the Aviva exercise method effectively reduces the severity of primary dysmenorrhea (menstrual pain) while improving blood flow in the uterine artery. Additionally, it has a positive effect on body awareness—findings supported by ultrasound measurements and standard clinical scales (Kovács et al., 2023; 2024; 2025). Concurrently, Kovács B. and her colleagues (2025) showed that pelvic blood flow–enhancing exercises, such as those found in the Aviva method’s exercise series, provide effective natural support for improving female fertility and help regulate the menstrual cycle.

Moreover, since the Aviva Method incorporates exercise types that are already well-supported by scientific research—such as pelvic floor training, hormone stimulation, circulation boosting, functional training, and stretching—their proven benefits also help substantiate the effectiveness of the Aviva Method as a whole. This makes it a valuable and evidence-based tool in preventive health and wellness.

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Referral Articles of the Textbook

 

  1. Havi ösztrogén és gasztogén injekció, mint fogamzásgátló eszköz. J. Sofer. A. Caspi, H. Hirsh, Nőgyógyászati és szülészeti osztály, Assaf Ha- rafe Kórház Tzrifin, és az Orvostudományi Iskola Tel Aviv-Jaffa.Journal of the Israel Medical Association, Vol. LXXXVI, No. 6. p. 303. March 15, 1974. Injekció a ciklus 8. napján. Ez a módszer megrövidíti a ciklust és meghosz- szabbítja a menzesz napjait, a fájdalmat és a vérzést 18 napig.
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  3. Vetétés okozása 23 prosztaglandin injekció által a magzatvízbe vagy csak 22 (ve) prosztaglandin önmagában.J. Craft, Lancet, Vol. 1, p. 1344, 1973. Harefuah Vol. LXXXV, No. 6, Sept. 16, 1973.
  4. Vérszegénység és sokk a magzatban, embrió anyai vérátömlesztés eredmé- nyeként. B. Melbaear, A. Tonnenbaum, S. Swirskifein, Koraszülött és Újszülött osztály, Városi Kormányi Orvosi Központ, Tel Aviv-Jaffa. Harefuah, Vol. LXXXV, No. 4, p. 185, Aug. 15, 1973.
  5. A nő táplálkozása és ennek hatása a fogamzási képességre. Harefuah, Vol. LXXXV, No. 3, p. 152, Aug. 1, 1973. A fogamzóképesség fokozódik a hemoglobin fokozásával. Chavez & Martinez, Nufrit. Rep. Internal. Vol. 7, p. 1, 1973.
  6. Prosztaglandin F2 injekció a magzatvízbe, mesterséges vetélés elérése ér- dekében.* W. Brenner et al., Amer. J. Obst. Gynec., Vol. 114, p. 781, 1972. Harefuah, Vol. LXXXIV, No. 9, p. 516, May 1, 1973. 1978 P. G. tampon forgalombahozása, önvetélésre, havonta egyszeri hasz- nálatra. Prosztaglandin proszterior kúpok. Nők használják 1972 óta, kizárólag nemi érintkezés után, nem minden nap.
  1. Ovuláció meghozása Tamoxifen általdou J. Williamson & J. Ellis. Obst. Gynec. Brit, Vol. 80, p. 844, 1973. Harefuah, Vol. LXXXVI, No. 1, p. 49, Jan. 1, 1974. Kezdik 1 dózis adásával a ciklus 2. napján, négy folyamatos napon át
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  5. Korai menstruáció szexuális emocionális háttérrel. Prof. N. Soferman, M. Hay- mov. Genikológiai és Szülészeti Osztály Városi, Allami Orvosi Központ Tel Aviv-Jaffa. Tel Avivi Orvosi Főiskola Harefuah 1963, 54, 64. Igazgatóság. Prof. Soferman, Harefuah, Vol. LXXXVI, No. 6, March 15, 1974.
  6. Spontán vetélés utáni családtervezési tanácsadás M.P. David, A. Bauman, R. Klair, Ginekológiai osztály Hadassah Orvosi Egyetemi Fóiskola, Jeruzsálem. Harefuah, Vol. LXXXVI, No. 6, March 15, 1974.
  7. Vérzés menopauza időszakában zsidó nőknél. A. Adoni, B. Berkovici, Nőgyógyászati Osztály Hadassah Egyetemi Orvosi Fiskola, Jeruzsálem. Prof. Brumberger, Prof. Bezsinszky 20 évvel korábbi dolgozatai alapján. Harefuah, Vol. LXXXV1, No. 6, March 15, 1974.
  8. Novak & Novak. Mechanism of Menstruation. Textbook of Gynecology, 4th edition, 1952. Ch. 6: The unavulatory cycle in women; Ch. 33: Backache in women; Ch. 39: Dysmenorrhea; Ch. 4: Physiology and endocrinology of menstruation. (Vasoconstriction)
  9. Markee J.E. Menstruation in intraocular endometrial transplants in the rhesus monkey. Publ. No. 518, Carnegie Institute of Washington, Aug. 15, 1940. Morphological basis for menstrual bleeding. Arat. Rec. 1946; 94:481.
  10. Posture and Dysmenorrhea. Miller NF and Krebchmare NR. Davis Obstetrics and Gynecology. Vol. III, Chap. 12, W.F. Prior Ca. Haggertown, Md. 1940.
  11. A. Chavez-Martinez. Nutrition of the Woman and its Failures. Professor Soferman. A Posture and Dysmenorrhea. Backache, Vol. 3, Ch. 13, 1940.
  12. Miller NF, Goodlin RC, Keller DW, Raffin M. Orgasm during late pregnancy. Possible deleterious effects. Obst. Cyn. Vol. 38, No. 6, p. 416.
  13. Vaginal tubal ligation at the time of curettage for abortion. Obst. Gyn. Vol. 38, No. 6, DCc. 1971.
  14. If exercise can diminish periods can it also increase them? New England Journal of Medicine. Also Shap”. Oct. 1985. Jane Patterson M. D. Gyneco- logist
  15. Winternitz W. Kentucky. Physical excrcises in internal medicine: endocrinal aspects.
  16. Sutton JR, Young JD, Lazarus L, Hickie JB, Maksvytis J. The hormonal response to physical exercise. Australia Ann. of Med. 18:84-90, 1969. 23. Raymond LW, Sode J. Tucci JR. Adrenocortical response to non-exhaustive muscular exercise. Acta Endocrinologica (Khb) 70:73-80, 1972.
  17. Sutton JR, Coleman JJ, Casey J, Lazarus L. Androgen responses during physical exercise. Brit. Med. J. 1:520-522, Mar. 3, 1973.
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  21. Winder WW, Heninger RW. Effect of exercise on degradation of thyroxine in the rat. Am. J. Physiol. 224:572-575, Mar. 1973.
  22. Terjung R, Tipton CM. Plasma thyroxine and thyroid-stimulating hormone le- vels during submaximal exercise in humans. Am. J. Physiol. 220:1840-1845. Junc, 1971.
  23. Viru A, Korge P. Metabolic processes and adrenocortical activity during ma- rathon races. Int. A. Angew Physiol. 29:173-183, 1971.
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  25. Felig P, Wahren J, Hendler R, Ahlborg C. Plasma glucagen levels in exercising man. N. Engl. J. Med. 287:184-185, July 1972.
  26. Goldstein MS, Mullick V, Huddlestun B, Levine R. Action of muscular work on transfer of sugars across cell barriers: comparison with action of insulin. Am. J. Physiol. 173.212-216, 1953.
  27. Cochran BJ, Marbach EP, Poncher R, Steinberg T, Gwinup G. Effect of acute muscular exercise on serum immunoreactive insulin concentration. Diabetes 15:838-841, Nov. 1966.
  28. Sanders CA, Levinson GE, Abelmann WH, Freinkel N. Effect of exercise on the peripheral utilization of glucose in man. N. Engl. J. Med. 271:220-225, July 1964.
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The Role of Relaxation in Enhancing the AVIVA Exercises's Benefits

Chronic stress disrupts the body’s hormonal balance by overactivating the hypothalamic–pituitary–adrenal (HPA) axis, leading to elevated cortisol levels. This can interfere with reproductive hormone production, menstrual cycles, and overall fertility in women. Stress also affects ovarian function and hormone regulation, contributing to reproductive health problems. Relaxation techniques and hypnosis have been shown to reduce stress, lower cortisol, and support emotional well-being. By restoring balance in the nervous and endocrine systems, these approaches can improve stress management, aid recovery processes, and positively influence reproductive health.

 

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  3. Calderone, A. (2025). Effectiveness of relaxation techniques for stress in cardiovascular disease and hypertension: A systematic review. International Journal of Behavioral Medicine, [forthcoming].
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  7. Fisch, S., et al. (2020). Group hypnosis for stress reduction and improved stress coping: A randomized controlled multicenter trial. BMC Complementary Medicine and Therapies, 20, Article 329.
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