04 Aug Side Plank – On Knees, Clam, Pelvic Floor Contraction, Band

Posted at 20:51h in 0 Comments

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...

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04 Aug Seated Quick Flicks – Pelvic Floor Contraction

Posted at 20:45h in 0 Comments

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...

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04 Aug Seated Good Morning – With Breath

Posted at 20:38h in 0 Comments

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....

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04 Aug Quadruped Shoulder Y – With Breath

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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...

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04 Aug Quadruped Hold – Pelvic Floor Contraction

Posted at 20:28h in 0 Comments

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...

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04 Aug Posterior Lunge – Pelvic Floor Contraction, Dumbbell

Posted at 20:26h in 0 Comments

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...

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04 Aug Low Trunk Rotation – With Breath

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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...

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04 Aug Low Trunk Rotation – Swissball, With Breath

Posted at 20:09h in 0 Comments

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...

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04 Aug Kettlebell Swing – Pelvic Floor Contraction

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HOW: Begin in a standing position holding on to a kettlebell in front of you. You're gonna take a breath in through the belly relaxing the pelvic floor. Take the hips behind you. Exhale and squeeze the pelvic floor as you drive the hips forward...

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04 Aug Isometric Supine Hip Adduction – Pelvic Floor Contraction

Posted at 19:58h in 0 Comments

HOW: Begin by lying on your back. Roll up a towel or use a ball to place in between the knees. You're gonna take a breath in through the belly relaxing the pelvic floor. As we breathe out, squeeze and lift the pelvic floor as...

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