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 SITTING POSITION – LEARNING TO ENGAGE THE LEFT SIDE OF YOUR PELVIC FLOOR MUSCLE
Exercise 2 – IN SITTING POSITION – LEARNING TO ENGAGE THE RIGHT SIDE OF YOUR PELVIC FLOOR MUSCLE
Exercise 3 – IN SITTING POSITION – 10 FAST ENGAGES OF PELVIC FLOOR THEN 3 ELEVATOR LIFTS THEN 3 STRONG ENGAGES OF PELVIC FLOOR/DEEP ABS
NOW DO THESE 3 EXERCISES WORKING THE PELVIC FLOOR & CORE WITH MOVEMENTS
Do 3 sets of the 3 exercises
Exercise 1 – RECLINED SITTING PELVIC TILTS – 8 Repetitions
Exercise 2 – LEFT SIDE PLANK WITH BALL SQUEEZE – 8 Repetitions
Exercise 3 – RIGHT SIDE PLANK WITH BALL SQUEEZE – 8 Repetitions
Now you have finished 3 sets of the 4 exercises it is time for some Pelvic Floor Relaxation
