Workout 2 – Level 2

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