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Workout 5

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 EXERCISES AT YOUR OWN PACE

FIRST 2 EXERCISES WORKING THE PELVIC FLOOR AND DEEP AB MUSCLES ONLY 

Exercise 1 – 2 ELEVATOR LIFTS AND 1 LONG HOLD IN SIDE LYING POSITION

Exercise 2 – 20 FAST PELVIC FLOOR LIFTS AND 2 STRONG ENGAGES IN 4 POINT KNEELING POSITION

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

Exercise 1 – LEFT LIFTS IN LYING POSITION – 10 REPS

Exercise 2 – ARM AND LEG STRETCH – 10 REPS – 5 TO EACH SIDE

Exercise 3 – WIDE SQUAT AND BALL SQUEEZE – 10 REPS

NOW 2-3 MINS OF PELVIC FLOOR RELAXATION

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