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 – 5 FAST PELVIC ENGAGES IN MINI SQUAT POSITION
Exercise 2 – 3 ELEVATOR LIFTS OF PELVIC FLOOR IN MINI SQUAT POSITION
Imagine your vagina is the elevator and your pelvic floor is the ground floor when relaxed. Then try to lift the pelvic floor upwards to Level 1, then Level 2 then Level 3 effort.
Exercise 3 – 3 STRONG ENGAGES OF THE PELVIC FLOOR & DEEP ABS IN MINI SQUAT POSITION
When breathing out aim to lift engage the pelvic floor & deep ab muscles to effort of Level 3 then fully relax the pelvic floor on the breath in. Repeat 3 times
3 EXERCISES WORKING THE PELVIC FLOOR & CORE MUSCLES WITH MOVEMENTS
Exercise 1 – BALL SQUEEZE IN HIGH KNEELING – 8 Repetitions
Exercise 2 – RIGHT SIDE PLANK – Try to hold position while trying to keep muscles engaged and breathing normally at same time.
Exercise 3 – LEFT SIDE PLANK – 1 Repetition – Hold position while trying to keep muscles engaged and breathing normally at same time
Now you have finished the Workout its time for some Pelvic Floor Relaxation