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.
FOLLOW EXERCISES AT YOUR OWN PACE
3 EXERCISES WORKING THE PELVIC FLOOR & CORE MUSCLES ONLY
Exercise 1 – IN MINI RIGHT LUNGE POSITION – 20 FAST REPS AND 2 STRONG ENGAGES OF 5 SECOND HOLDS
Exercise 1 – IN MINI LEFT LUNGE POSITION – 20 FAST REPS AND 2 STRONG ENGAGES OF 5 SECOND HOLDS
Exercise 1 – IN STANDING POSITION SQUEEZE BALL AND GENTLY ENGAGE PELVIC FLOOR AND DEEP AB MUSCLES TRYING 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 – BOX PLANK HALF TWIST – 8 Repetitions
Exercise 3 – SIDE PLANK RESISTED CLAM LEFT LEG – 8 Repetitions
Exercise 3 – SIDE PLANK RESISTED CLAM RIGHT LEG – 8 Repetitions
Now you have finished 3 sets of the 4 exercises it is time for some Pelvic Floor Relaxation
