The workout is 3 sets of 4 exercises. You can follow the main video below which is a timed 10 min workout leading you through it or can work through the 4 exercises at your own pace scrolling the exercise videos below and following number of repetitions.
TIMED 10 MIN WORKOUT
With the Timed version video – each exercise lasts 40 seconds – there is a 10 second rest between exercises where a preview of the next exercise coming up is shown.
FOLLOW EXERCISES AT YOUR OWN PACE
3 Sets of the 4 Exercises
Do each exercise once which is 1 set and then repeat another 2 sets.
Exercise 1 – BALL SQUEEZE BETWEEN KNEES IN RECLINED SITTING – 8 Repetitions
Keep lower back in neutral position with a small curve
Exercise 2 – 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 3 – 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 4 – FULL SQUAT – 8 Repetitions
Now you have finished 3 sets of the 4 exercises it is time for some Pelvic Floor Relaxation