PELVIC FLOOR EXERCISES

1. Lie flat on the floor with your legs fully extended, engage your core by pulling your belly button in toward your spine. Rise up on your elbows and keep them tight by your sides. Flex your feet and lift them 5"-10" off the floor.

2. With your legs raised move them in and out in a controlled motion without touching the floor. Control your breathing.

NOTES: Move your outer hips and inner thighs in a fluid motion. Focus on squeezing your pelvic floor muscles and keeping your core engaged.

10 REPS, 3-5 SETS

MUSCLES WORKED INCLUDE: Pelvic Floor, Deep Abdominal, Core, Outer Hips, Inner Thighs, Quadriceps, Lower Abs, Upper Abs.

1. Lie flat on the floor with your legs fully extended, engage your core by pulling your belly button in toward your spine. Rise up on your elbows and keep them tight by your sides. 

2. Flex your feet, pull both knees toward your chest, then push outward in a controlled motion Squeeze and hold before slowly returning to the start position.

NOTE: Keep your core engaged with constant attention on your pelvic floor muscles and both quadriceps. Control your breathing.

10 REPS, 3-5 SETS

MUSCLES WORKED INCLUDE: Pelvic floor, Deep Core, Quadriceps, Lower Abs, Upper Abs.

1. Lie flat on the floor with your legs fully extended, engage your core by pulling your belly button in toward your spine. Rise up on your elbows and keep them tight by your sides. Flex your feet and lift your legs into a 90˚ angle.

2. Bring one knee to your chest, squeeze and hold before slowly pressing it forward while bringing the other knee to your chest in a controlled motion.

NOTES: While pushing out, lead with the heel of your foot. Keep your foot flexed and do not point your toes. Control your breathing.

10 REPS, 3-5 SETS

MUSCLES WORKED INCLUDE: Pelvic floor, Deep core, Quadriceps, Hamstrings, Hips, Upper & Lower Abs.

1. Lie flat on the floor with your legs fully extended, engage your core by pulling your belly button in toward your spine, keeping your lower back firmly planted on the floor. 

2. Put both hands on the floor beside you. Slightly tuck your chin, using your arms rise up and simultaneously bring your chest and legs together at mid body. Squeeze and hold before slowly returning to the start position.

NOTE: Focus on engaging your deep core muscles, squeezing your abs and extending your quadriceps. Control your breathing.

10 REPS, 3-5 SETS

MUSCLES WORKED INCLUDE: Pelvic Floor, Deep Core, Upper & lower Abs, Quadriceps,Triceps & Shoulders.