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
FIRST 3 EXERCISES WORKING THE PELVIC FLOOR & CORE MUSCLES ONLY
Exercise 1 – IN SITTING POSITION 20 FAST REPS 2 TIMES
Exercise 2 – IN SITTING POSITION 3 STRONG ENGAGES WITH 5 SECOND HOLDS
Exercise 3 – IN SUPPORTED BENT FORWARD STANDING POSITION – 20 FAST REPS AND 2 ELEVATOR LIFTS
NOW DO THESE 3 EXERCISES WORKING THE PELVIC FLOOR & CORE WITH MOVEMENTS
Do 3 sets of the 3 exercises
Exercise 1 – DOUBLE LEG STRETCH – 8 Repetitions
If feel your lower back is arching and can’t stop it then only stretch out the legs a small amount and stretch out further as you build up your strength
Exercise 2 – AB CURL – 8 Repetitions
Exercise 3 – SQUEEZE AND RAISE BALL IN RECLINED SITTING WITH FEET RAISED – 8 Repetitions
Now you have finished 3 sets of the 4 exercises it is time for some Pelvic Floor Relaxation
