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 – WORKING ON ENGAGING LEFT SIDE OF YOUR PELVIC FLOOR – 10 TIMES
Exercise 2 – WORKING ON ENGAGING RIGHT SIDE OF YOUR PELVIC FLOOR – 10 TIMES
Exercise 3 – 5 FAST REPS, 3 ELEVATOR LIFTS AND 2 STRONG ENGAGES IN LYING POSITION
NOW DO THESE 3 EXERCISES WORKING THE PELVIC FLOOR & CORE WITH MOVEMENTS
Do 3 sets of the 3 exercises
Exercise 1 – BAND OPENING IN CROOK LYING – 8 Repetitions
Exercise 2 – CLAM LEFT LEG – 8 Repetitions
Only lift the knee up as far as you can without the hips and lower back moving then lower back down.
Exercise 3 – CLAM RIGHT LEG – 8 Repetitions
Only lift the knee up as far as you can without the hips and lower back moving then lower back down.
Now you have finished the Workout it is time for some Pelvic Floor Relaxation
