04 Aug Single Leg Bridge – Pelvic Floor Contraction
HOW: Begin by lying on your back. Lift one leg so that your hip and knee are bent to a 90 degree angle. You're gonna breathe in through the belly. As you breathe out, bring your ribs down towards your pelvis. Breathe out to...
04 Aug Sidelying Clam – Pelvic Floor Contraction, Band
HOW: Begin with a band attached above the knees. Lying down on your side, bend the hips to 45 degrees. Keep the core engaged to keep space between your trunk and the ground below you. Breathe in to lengthen the area between the sits bones, relaxing...
04 Aug Side Plank – On Knees, Clam, Pelvic Floor Contraction, Band
HOW: Begin by lying on your side, bending the knees to 90 degrees. Pushing through the elbow, lift the hips toward the ceiling. Take a big breath in through the belly, breathing in through the pelvic floor, relaxing the pelvic floor in this position. As...
04 Aug Seated Quick Flicks – Pelvic Floor Contraction
HOW: Begin in a seated position on a chair, couch, Swissball. Begin by squeezing and lifting the area in between the sits bones. Fully relax in between each rep. Using the breath, we can exhale as we squeeze and inhale to relax. Option to place hand...
04 Aug Seated Good Morning – With Breath
HOW: Begin by sitting on a chair, couch, or bench. Tuck the hands behind you or cross the arms across the body. Keeping the ribs down toward the pelvis, bring the chest towards the knees. Take a breath in as the chest comes towards the knees....
04 Aug Quadruped Shoulder Y – With Breath
HOW: Begin by positioning onto the hands and knees. Bring the ribs down to the pelvis, making the back flat. Breathe in through the belly and relax the pelvic floor. As you breathe out, keep the ribs down and bring the arm out to the...
04 Aug Quadruped Hold – Pelvic Floor Contraction
HOW: Begin by positioning onto the hands and knees. Bring the ribs down to the pelvis, making the back flat. As you breathe in, drop the belly towards the floor. Fill the belly with air lengthening, flexing, and softening the area between the sits...
04 Aug Posterior Lunge – Pelvic Floor Contraction, Dumbbell
HOW: Begin in a standing position, holding dumbbells to your side. Breathe in through the belly and relax the pelvic floor in to start relaxing the pelvic floor. Breathe out through the belly, contracting the pelvic floor as you let your leg trail behind...
04 Aug Low Trunk Rotation – With Breath
HOW: Begin by lying on your back with the feet resting on the ground. Breath in through the belly relaxing the pelvic floor. As we breathe out, we're gonna squeeze and lift the pelvic floor, the area in between our sit bones. Gently let...
04 Aug Low Trunk Rotation – Swissball, With Breath
HOW: Begin by lying on your back with the hips and knees at 90 degrees, legs resting on a Swiss ball. You're gonna take a breath in through the belly relaxing the pelvic floor. As you breathe out, bring your ribs down towards your...
