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
Do 3 sets of the 3 exercises
Exercise 1 – SINGLE LEG STRETCH FROM DOUBLE TABLE TOP WITH BALL SQUEEZE – 8 Repetitions
If you find it too difficult to stop your lower back arching then bend your legs towards you a little more in the start position
Exercise 2 – SINGLE HEEL TAP FROM DOUBLE TABLE TOP – 8 Repetitions – 4 With Each Arm
If you can’t stop your lower back from arching bend your legs towards you slightly in the start position
Exercise 3 – FULL SQUAT – 8 Repetitions
Now you have finished 3 sets of the 4 exercises it is time for some Pelvic Floor Relaxation
