Menu Close

Workout 4 – Level 1

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 – 5 FAST LIFTS AND 3 STRONG ENGAGES IN RIGHT MINI LUNGE

Exercise 2 – 5 FAST LIFTS AND 3 STRONG ENGAGES IN LEFT MINI LUNGE

Exercise 3 – IN SITTING – SQUEEZE BALL AND TRY TO GENTLY ENGAGE PELVIC FLOOR & DEEP AB MUSCLES AND 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 – HAND BALL SQUEEZE IN CROOK LYING – 8 Repetitions

 

Exercise 2 – SINGLE LEG LIFT IN CROOK LYING – 8 Repetitions – 4 With Each Leg

Keep your lower back in neutral not letting it arch as lifting the leg.

Exercise 4 – MINI SQUAT BALL BETWEEN WALL AND LOWER BACK – 8 Repetitions

Keep your knee caps following in line with your 2nd toes

Now you have finished the Workout it is time for some Pelvic Floor Relaxation

 

Leave a Reply