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Workout 2 – Level 1

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

FIRST 3 EXERCISES WORKING THE PELVIC FLOOR & CORE MUSCLES ONLY 

Exercise 1 – 5 FAST AND 3 STRONG ENGAGES OF PELVIC FLOOR & DEEP ABDOMINALS IN STANDING

Exercise 2 – 2 TIMES 5 FAST PELVIC LIFTS IN LEFT SIDE LUNGE AND RIGHT SIDE LUNGE

Exercise 3 – SITTING POSITION – SQUEEZE BALL AND GENTLY ENGAGE PELVIC FLOOR AND DEEP AB MUSCLES TRYING TO HOLD FOR 60SECS WHILE BREATHING NORMALLY

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

Do 3 sets of the 3 exercises

Exercise 1 – BENT KNEE FALL OUT – 8 Repetitions – 4 To Each Side

Only move knee out as far as your hips will allow before moving then return to the start postition

Exercise 2 – BRIDGE – 8 Repetitions

Gently squeeze your bottom (gluteal) muscles as you raise up

Exercise 3 – BREATHING IN RECLINED SITTING – 8 Repetitions

Keep your lower back in the neutral position (small arch)  and fingers should be pointed forwards

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

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