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 HIGH KNEELING – WORKING ON ENGAGING LEFT SIDE OF YOUR PELVIC FLOOR – 10 TIMES
Exercise 2 – IN HIGH KNEELING – WORKING ON ENGAGING RIGHT SIDE OF YOUR PELVIC FLOOR – 10 TIMES
Exercise 3 – IN HIGH KNEELING – 15 FAST REPS, 3 ELEVATOR LIFTS AND 3 2 STRONG ENGAGES
NOW DO THESE 3 EXERCISES WORKING THE PELVIC FLOOR & CORE WITH MOVEMENTS
Do 3 sets of the 3 exercises
Exercise 1 – SINGLE HEEL TAP FROM DOUBLE TABLE TOP WITH BAND OPENING – 8 Repetitions
If feel lower back arching and can’t stop it then bend knees slightly more towards you and only stretch the leg less building how far you can stretch the leg out as you become stronger.
Exercise 2 – SINGLE LEG STRETCH FROM DOUBLE TABLE TOP WITH BALL SQUEEZE – 8 Repetitions – 4 Each Leg
Exercise 3 – SQUAT WITH BALL SQUEEZE – 8 Repetitions
Now you have finished 3 sets of the 4 exercises it is time for some Pelvic Floor Relaxation