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
Exercise 1 – IN STANDING POSITION – 10 FAST PELVIC FLOOR ENGAGES & 3 STRONG ENGAGES OF PELVIC FLOOR/DEEP ABS
Start in Standing Position. Do 10 fast engages of the pelvic floor muscles followed by 3 strong engages to level 3 Effort of the pelvic floor and deep ab muscles.
Exercise 2 – 10 FAST ENGAGES OF PELVIC FLOOR IN LEFT & RIGHT SIDE LUNGE
Exercise 3 – IN HIGH KNEELING POSITION – SQUEEZE BALL AND GENTLY HOLD PELVIC FLOOR AND DEEP AB MUSCLES ENGAGED WHILE BREATHING NORMALLY FOR 60 SECS
NOW DO THESE 3 EXERCISES WORKING THE PELVIC FLOOR & CORE WITH MOVEMENTS
Exercise 1 – SINGLE LEG STRETCH IN SINGLE TABLE TOP LEFT LEG – 8 Repetitions
Exercise 2 – SINGLE LEG STRETCH IN SINGLE TABLE TOP RIGHT LEG – 8 Repetitions
Exercise 3 – BAND PULL BACKS IN STANDING – 8 Repetitions
Now you have finished 3 sets of the 4 exercises it is time for some Pelvic Floor Relaxation