The workout includes:
- 2 Exercises which work the pelvic floor and core muscles in isolation
- 3 Exercises which work the pelvic floor & core muscles with movements
- Pelvic Floor Relaxation Pose
You can follow the main video above which is a timed 6 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.
Equipment Needed – small pilates ball (can also use kids playball or folded cushion)
TIMED 6 MIN WORKOUT
FOLLOW THE EXERCISES AT YOUR OWN PACE
FIRST 2 EXERCISES WORKING THE PELVIC FLOOR & CORE MUSCLES ONLY
Exercise 1 – WORKING BOTH SIDES OF PELVIC FLOOR IN LYING – 10 TIMES – 5 TIMES EACH SIDE
Exercise 2 – 2 ELEVATOR LIFTS AND 1 LONG HOLD IN 4 POINT KNEELING POSITION
NOW 3 EXERCISES WORKING THE PELVIC FLOOR AND DEEP ABS WITH MOVEMENT
Exercise 1 – BRIDGE – 10 TIMES
Exercise 2 – SCREEN WIPER – 10 TIMES – 5 TIMES TO EACH SIDE
Exercise 3 – WIDE SQUAT – 10 TIMES
NOW 2-3 MINS OF PELVIC FLOOR RELAXATION
