Special Edition: Pelvic Floor Exercise

The pelvic floor muscles provide support for the pelvic organs, such as the bladder, intestines, and uterus (in females).  As a result, they play a vital role in continence via urinary and anal sphincters. The pelvic floor is made up of levator ani and coccygeus muscles. Proper pelvic floor functioning is a fitness issue that requires exercise to maintain. Pelvic floor atrophy or weakness can lead to many problems such as pelvic organ prolapse and urinary and fecal incontinence. Embrace empowerment and try these exercises to SHAPE YOUR PELVIC FLOOR!

Phase 1:-3 Reps-Hold exhale 3 seconds-3 Pulses

Phase 2:-5 Reps-Hold exhale 5 seconds-5 Pulses

Phase 3:-10 Reps-Hold exhale 10 seconds-10 Pulses

    Diaphragmatic Breathing  

                Lie on your back with both knees bent.  Put one hand on your chest and one hand on your stomach.  Take a deep breath in through your belly watching your bottom hand rise. As you exhale engage the pelvic floor muscles and hold for a count according to phase.

Bridges

*You will need a small Pilate’s ball for this exercise. Begin lying on your back, knees bent, feet flat on floor hip width apart and ball between knees. Place arms down at your side, palms flat on the floor. Phase 1: Begin by curling pelvis under (tuck tailbone) and flatten the small of your back on the floor, as you exhale for 3 seconds and contract your pelvic floor muscles. Repeat for a total of 3 times.   Phase 2: Begin by curling pelvis under (tuck tailbone) and flatten the small of your back on the floor, as you exhale for 5 seconds and contract your pelvic floor muscles. Lift hips high enough so about half your back is off the floor. Repeat for a total of 5 times.

Phase 3: Begin by curling pelvis under (tuck tailbone) and flatten the small of your back on the floor, as you exhale for 10 seconds and contract your pelvic floor muscles. Lift hips high enough so the majority of back is off floor and only your shoulders are on the floor. Repeat for a total of 10 times. Holding bridge, squeeze ball with knees and engage pelvic floor. Try to add an even stronger pelvic contraction. Begin pulsing by lifting the hips and squeezing the ball with the knees then lowering hips and releasing the ball. With each pulsation, try to voluntarily squeeze and release the pelvic floor (number of pulses based on phase). When finished, lower your back down one vertebra at a time.  

Butterfly *You will need a small Pilate’s ball for this exercise.

  Begin lying on your back, with hips and knees bent, feet pressed together and knees open. Close knees as you engage the pelvic floor muscles (repeat # based on phase). Place ball between knees and keep feet pressed together, squeeze the ball with knees and hold, try to add an even stronger voluntary pelvic floor contraction (hold for a count based on phase). Notice the sensation of the pelvic floor contraction. Begin pulsing, every time you bring the knees together, contract the pelvic floor (number of pulses based on phase). When finished, lower your feet to the floor one at a time. Side Lying Bent Knee Lift  

  Begin lying on your side, hips bent to a 45 degree angle, knees bent. Lift top knee up towards ceiling and engage the pelvic floor then lower leg back down (repeat # based on phase).  Bring the leg back up, hold and engage the pelvic floor, adding a stronger voluntary pelvic floor contraction (hold for a count based on phase). Now pulse the movement, with each pulsation try to squeeze and release the pelvic floor (number of pulses based on phase).

Hovering                                Begin in tall kneeling position, knees hip width apart, feet together, hands on hips.

Phase 1: Lower your bottom 1/3 way to the floor, engaging the pelvic floor upon return.

Phase 2: Lower your bottom 2/3 way to the floor, engaging the pelvic floor upon return.

Phase 3: Lower your bottom to the heels, engaging pelvic floor upon return. As you reach tall kneeling, curl pelvis under and add a stronger pelvic floor contraction by squeezing the glutes and the inner thighs (repeat # based on phase). On the last rep end in the tall kneeling position and hold it. Now pulse the movement while contracting and relaxing the pelvic floor (number of pulses based on phase). Lower down to your heels to finish. Pelvis Curl:    

            ½ Kneeling Stabilization  

In a half kneel position maintain your level shoulders over level hips. Tighten your core, glute, and legs to stabilize yourself. Bring the front foot towards midline while maintaining your balance. Start with your hands together and lift arms up and over head, making sure to keep core tight and spine in a neutral position. Breathe in through your nose out through your mouth as you engage your pelvic floor (repeat # based on phase).

Lunges Start with feet together hands on hips, take big step forward until knee is directly over the ankle. Tilt the tailbone and squeeze the glute as you engage your pelvic floor. Then step back so your feet are back together (repeat # based on phase). Take a big step forward again using same leg and hold the lunge (hold for a count based on phase). Engage the pelvic floor muscles, as you tilt the tailbone and squeeze the glute. If able, add a stronger voluntary pelvic floor contraction. Begin to pulse the movement, with each pulse try to squeeze and release the pelvic floor (number of pulses based on phase). When done, bring hands to the floor, step your feet together and stand up.       

Basice Abdominal Core Program #5

Basic Core Program #5

As with the previous program, you will have minimal to no rest between exercises so just
JUMP RIGHT FROM ONE EXERCISE TO THE NEXT.

For each set, only allow 15 seconds of rest between sets

Seated Boat-side

Begin seated on floor with knees bent and feet on floor.  Attain neutral spine by straightening your back and tightening your abdominal muscles.  Place your hands under your knees and bring your lower legs parallel to the floor, keeping a flat back.  If able to perform this with minimal difficulty, try releasing your hands and maintaining them at shoulder height.  Do not let your lower back round out.  Hold position 10 seconds and repeat 10 times

With no rest, Start the Exercise Below:

Straight Bridges

Do 

Then, ditch the ball and go right into:

Single Hip Thrust 

Do for 3 sets of 15 for each leg (with only 15 seconds of rest between sets)

After this exercise

 Wrap a theraband around the thighs

and with minimal rest do:

SIngle Leg Bridge with Theraband

Do 3 sets of 15 for each leg. Remember to Keep tension on 

the band by slightly keeping the knees apart!

Finish off with:

Side Bridge 

Hold for 30 seconds on each side