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Bridge - Pelvic Floor Contraction
HOW : Begin by lying on your back. As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Breathe out bringing the ribs down, contracting the pelvic floor as you lift the hips to the...
Bridge - Adduction, Pelvic Floor Contraction
HOW : Begin by lying on your back. Find yourself a ball that's a little bit squishy, maybe a rolled-up towel. You're gonna place it in between your knees. As you breathe in, breathe into the belly and the area between the sits bones, letting...
Bird Dog - Pelvic Floor Contraction
HOW : Begin by positioning on hands and knees. As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Breathe out bringing the ribs down, contracting the pelvic floor as you lengthen the arm and...
Bird Dog - Legs Only, Pelvic Floor Contraction
HOW : Begin by positioning on hands and knees. As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Breathe out bringing the ribs down, contracting the pelvic floor as you lengthen the leg away...
Anterior Step Up with Weight- Pelvic Floor Contraction, Kettlebell
HOW : Begin in a standing position at a step or a stair. Grab a weight you can hold in one hand. Begin with one foot up on the step. As you breathe in, breathe into the belly and the area between the sits bones,...
Sitting - Swissball, Pelvic Floor Contraction
HOW : Sit on a Swissball with your knees wider than your hips. Think about squeezing and lifting that area in between your sit bones with intention to squeeze the Swissball. With a hand on your belly, breathe in and as you breathe out, think...
Sitting with Forward Relaxation - Swissball
HOW : Sit on a Swissball with your knees wider than your hips. Rest your feet on the ground and your hands on a chair in front of you. Lean forward so that your head is resting on your hands. Taking a breath in through...
Squat Jumps - Pelvic Floor Contraction
HOW : Begin standing. Get your hips back to a loading position. Push through the hips as you drive up tall for the jump. Land softly. Exhale and squeeze the pelvic floor during the jump and inhale to relax in the loading position. FEEL :...
Supine 90-90 3D Breathing
HOW : Begin by lying on your back. Find a bench, ottoman, chair, or couch to rest the feet on. The hips and knees are at a 90 degree angle. Take a big belly breath in to relax the pelvic floor. Breathe out to initiate...
Supine Heel Slide - Slider, Pelvic Floor Contraction
HOW : Begin by lying on your back with your knees bent, feet resting on the ground. Find yourself some sliders or a sock on a hardwood floor, or a towel on a hardwood floor. Place both hands on the belly. Breathe in, and as...