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 – 10 FAST REPS 2 TIMES IN MINI SQUAT POSITION
Exercise 2 – 3 ELEVATOR LIFTS 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. Repeat 3 times.
Exercise 2 – 3 STRONG ENGAGES IN MINI SQUAT POSITION
NOW DO THESE 3 EXERCISES WORKING THE PELVIC FLOOR & CORE WITH MOVEMENTS
Do 3 sets of the 3 exercises
Exercise 1 – BAND OPENINGS IN BRIDGE – 8 Repetitions
Do not your bottom drop during the exercise.
Exercise 2 – SINGLE LEG LIFT AND SQUEEZE – 8 Repetitions
Exercise 3 – FIRE HYDRANT – 8 Repetitions – 4 To Each Side
Now you have finished 3 sets of the 4 exercises it is time for some Pelvic Floor Relaxation
