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Workout 4 – Level 2

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 – 10 FAST REPS AND 3 STRONG ENGAGES IN RIGHT MINI LUNGE POSITION

Exercise 2 – 10 FAST REPS AND 3 STRONG ENGAGES IN LEFT MINI LUNGE POSITION

Exercise 3 – IN HIGH KNEELING POSITION GENTLY ENGAGE THE PELVIC FLOOR AND DEEP AB MUSCLES AND TRY 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 – BRIDGE AND SQUEEZE – 8 Repetitions – 4 Each Side

Exercise 2 – ONE LEG STRETCH AND SQUEEZE – 8 Repetitions

Exercise 4 – HALF SQUAT SUPPORTED BY BALL – 8 Repetitions

Keep knees in line with 2nd toes

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

 

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