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Workout 5 – Level 3

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 HIGH KNEELING – WORKING ON ENGAGING LEFT SIDE OF YOUR PELVIC FLOOR – 10 TIMES

Exercise 2 – IN HIGH KNEELING – WORKING ON ENGAGING RIGHT SIDE OF YOUR PELVIC FLOOR – 10 TIMES

Exercise 3 – IN HIGH KNEELING – 15 FAST REPS, 3 ELEVATOR LIFTS AND 3 2 STRONG ENGAGES

NOW DO THESE 3 EXERCISES WORKING THE PELVIC FLOOR & CORE WITH MOVEMENTS 

Do 3 sets of the 3 exercises

Exercise 1 – BOX PLANK – 8 Repetitions

Exercise 2 – LEFT SIDE BEND – 8 Repetitions

Make sure do not bend forwards but keep straight

Exercise 3 – RIGHT SIDE BEND – 8 Repetitions

Make sure do not bend forwards but keep straight

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

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