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Workout 2

The workout includes:

  • 2 Exercises which work the pelvic floor and core muscles in isolation
  • 3 Exercises which work the pelvic floor & core muscles with movements
  • Pelvic Floor Relaxation Pose

You can follow the main video above which is a timed 6 min workout leading you through it or can work through the exercises at your own pace scrolling the exercise videos below and following number of repetitions.  

Equipment Needed – small pilates ball (can also use kids playball or folded cushion)  

 

TIMED 6 MIN WORKOUT

 

FOLLOW THE EXERCISES AT YOUR OWN PACE

FIRST 2 EXERCISES WORKING THE PELVIC FLOOR & CORE MUSCLES ONLY 

Exercise 1 – WORKING BOTH SIDES OF PELVIC FLOOR IN LYING – 10 TIMES – 5 TIMES EACH SIDE

Exercise 2 – 2 ELEVATOR LIFTS AND 1 LONG HOLD IN 4 POINT KNEELING POSITION

NOW 3 EXERCISES WORKING THE PELVIC FLOOR AND DEEP ABS WITH MOVEMENT

Exercise 1 – BRIDGE – 10 TIMES

Exercise 2 – SCREEN WIPER – 10 TIMES – 5 TIMES TO EACH SIDE

Exercise 3 – WIDE SQUAT – 10 TIMES

NOW 2-3 MINS OF PELVIC FLOOR RELAXATION

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