Menu Close

Workout 2 – Level 3

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 – 15 FAST REPS AND 2 STRONG ENGAGES IN STANDING

Exercise 2 – 15 FAST REPS IN RIGHT SIDE LUNGE AND LEFT SIDE LUNGE

Exercise 3 – IN STANDING POSITION SQUEEZE BALL AND GENTLY ENGAGE THE PELVIC FLOOR AND DEEP AB MUSCLES TRYING TO HOLD FOR 60 SECONDS WHILE BREATHING NORMALLY

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

Do 3 sets of the 3 exercises

Exercise 1 – RECLINED SITTING WITH TWISTS – 8 Repetitions

Exercise 2 – BAND OPENING ARMS OVERHEAD IN HIGH KNEELING – 8 Repetitions

 

Exercise 4 – BALL SQUEEZE BETWEEN KNEES IN HALF SQUAT AGAINST WALL – 8 Repetitions

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

 

Leave a Reply