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Workout 19 – Level 4

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

4 Exercises

3 Sets of the 4 Exercises 

Do each exercise once which is 1 set and then repeat another 2 sets. 

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 & RAISE BALL IN RECLINED SITTING WITH FEET RAISED – 8 Repetitions

Exercise 4 – FULL SQUAT WITH BALL SQUEEZE – 8 Repetitions

Now you have finished 3 sets of the 4 exercises it is time for some Pelvic Floor Relaxation

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