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Workout 11 – Level 2

The workout is 3 sets of 4 exercises.  You can follow the main video below which is a timed 10 min workout leading you through it or can work through the 4 exercises at your own pace scrolling the exercise videos below and following number of repetitions.



With the Timed version video – each exercise lasts 40 seconds – there is a 10 second rest between exercises where a preview of the next exercise coming up is shown.



4 Exercises

3 Sets of the 4 Exercises 

Do each exercise once which is 1 set and then repeat another 2 sets. 

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

Exercise 4 – BALL SWING – 8 Repetitions

Keep your lower back in neutral and keep the knees soft as you bend.

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

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