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 – 15 FAST REPS IN MINI SQUAT POSITION
Exercise 2 – 3 ELEVATOR LIFTS IN MINI SQUAT POSITION
Exercise 3 – 2 STRONG ENGAGES WITH 5 SECOND HOLD 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 – LEG LIFTS IN RECLINED SITTING ARMS CROSSED – 8 Repetitions – 4 Each Leg
Keep knees below hips and hands under shoulders
Exercise 2 – LONG PLANK DIPS RIGHT SIDE – 8 Repetitions
Exercise 3 – LONG PLANK DIPS LEFT SIDE – 8 Repetitions
Now you have finished 3 sets of the 4 exercises it is time for some Pelvic Floor Relaxation
