The workout includes:
- 3 Exercises which work the pelvic floor and core muscles in isolation
- 3 sets of 3 Exercises which work the pelvic floor & core muscles with movements
- Pelvic Floor Relaxation Pose
Equipment Needed – small pilates ball (can also use kids playball or folded cushion)
You can follow the main video below which is a timed 10 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.
TIMED 10 MIN WORKOUT
In this Timed Video – There is a 10 second interval between exercises showing the next exercise coming up.
FOLLOW EXERCISES AT YOUR OWN PACE
3 EXERCISES WORKING THE PELVIC FLOOR & CORE MUSCLES ONLY
Exercise 1 – 5 FAST PELVIC FLOOR LIFTS IN SITTING – 5 TIMES
Exercise 2 – 5 STRONG MUSCLE ENGAGEMENTS IN SITTING
Exercise 3 – 5 FAST PELVIC LIFTS AND 3 ELEVATOR LIFTS in BENT FORWARD KNEELING
NOW DO THESE 3 EXERCISES WORKING THE PELVIC FLOOR & CORE WITH MOVEMENTS
Do 3 sets of the 3 exercises
Exercise 1 – BALL SQUEEZE IN CROOK LYING – 8 Repetitions
Exercise 2 – LEFT SIDE LYING BALL PRESS – 8 Repetitions
Keep elbow up pointing towards the ceiling
Exercise 3 – RIGHT SIDE LYING BALL PRESS – 8 Repetitions
Keep elbow pointing up towards the ceiling
Now you have finished the Workout it is time for some Pelvic Floor Relaxation
