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Workout 1 – Level 2

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.

 

EXERCISES TO FOLLOW AT YOUR OWN PACE

3 EXERCISES WORKING THE PELVIC FLOOR & CORE MUSCLES ONLY 

Exercise 1 – 10 FAST ENGAGES OF PELVIC FLOOR IN SITTING POSITION. DO 3 TIMES

Get into sitting position on floor with legs crossed or sitting on a chair.  Fast engage the pelvic floor 10 times trying to do at speed of one rep per second.  Relax and do this 3 times.

Exercise 2 – 5 STRONG ENGAGES OF PELVIC FLOOR AND DEEP ABS IN SITTING

Get into sitting position on floor with legs crossed or sitting on a chair.  Then breathe out and do a strong engage of the pelvic floor and deep ab muscles to Level 3 effort.  Then breathe in and fully relax the muscles.  Do 3 times.

Exercise 3 – 2 TIMES 10 FAST REPS, 3 ELEVATOR LIFTS 2 STRONG ENGAGES IN SUPPORTED KNEELING POSITION

Use a chair, bed or sofa to lean on for support.  Then stay in this position and do 2 times 10 fast reps engaging the pelvic floor, 5 strong engages of the pelvic floor and deep abs & 3 elevator lifts.

NOW DO THESE 3 EXERCISES WORKING THE PELVIC FLOOR & CORE WITH MOVEMENTS 

Exercise 1 – CLAM RIGHT LEG FEET RAISED – 8 Repetitions

Exercise 2 – CLAM LEFT LEG FEET RAISED – 8 Repetitions

Exercise 3 – HALF SQUAT SUPPORTED BY BALL- 8 Repetitions

Now you have finished the workout it is time for some Pelvic Floor Relaxation

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