The ultimate pelvic floor workout




hi I'm Samantha male penguin founder of core expectations where we specialize in pre and postnatal fitness but this exercise program I have for you is for any woman whether you've had a child or not it's for your pelvic floor so what is your pelvic floor you might be wondering well it's a sling of muscles to start from the front of your pubic bone and go right under in inserting your tail bone so its main job is to control continence and keep all your uterine organs in place but it's also to help to support your pelvis in your spine so this is obviously very important when you're doing an exercise routine so here I'm going to show you some great exercises to help you strengthen that pelvic floor this is the core breath you can do this either seated on a chair or on a stability ball so I want you to imagine that you're sitting on a tripod so your two sits bones and the front of your perineum and you're evenly distributed with your weight nice and tall in the chest with your shoulders down and back you want to be relaxed now place your hands on the outside of your ribs and what you're going to do is you're going to start with a big deep diaphragmatic breath so breathe inhale into your ribs exhale now close your ribs inhale and expand exhale and close now while you continue to breathe like this I want you to bring an awareness to your pelvic floor and I want you to imagine that you've got a jelly bean right at the bottom of your pelvic floor so you're going to inhale and expand exhale now pick up your jelly bean inhale let the jelly bean go exhale and pick it up inhale to expand now exhale to engage you can continue to do this for about eight to ten repetitions the next exercise we're going to do is called the bridge so you want to take a small ball and place it between your knees keep your legs bent and your feet fairly close to your bum your spine is in neutral and your abdominals are relaxed so starting with the core breath you want to breathe into your ribs so expand and as you exhale pick up your jelly bean and then slowly lift your bum off the floor inhale expand as you bring your bum back down exhale pick up that jellybean and lift your bum inhale to expand release that jellybean exhale pick it up and lift your bum inhale to expand exhale to engage and you can continue to do about eight to ten repetitions the next exercise we're going to do is called the advanced bridge grab yourself a stability ball and make sure it's nice and firm and place the back of your heels on the top of the ball keep your legs straight and your spine and neutral and your abdominals relaxed now start with the core breath so breathe into your ribs and as you exhale pick up your jelly bean and then slowly lift your bum off the floor inhale let the jellybeans go exhale and pick it up and you can continue to do this for approximately eight to ten repetitions so the next exercise we're going to do is called the clamshell you want to lay on your side with your head resting on your arm and keep your legs bent your spine is in neutral and your abdominals are relaxed place your outside hand on top of your ribs you're going to start with the core breath so breathe into your ribcage and as you exhale pick up your jellybeans while you lift the top leg off the bottom inhale let the jellybeans go exhale and pick it up inhale and expand exhale to engage and you could continue to do this for approximately eight to ten repetitions the next exercise we're going to do is the advanced clamshell so lying on your side make sure that your head is resting on your arm and your knees are bent but your knees are also forward like you're sitting in a chair and your spine is in neutral abdominals relaxed place your outside hand on your ribs and you're going to start with the core breath so take an air and breathe into your ribcage and as you exhale pick up your jellybeans while you lift the top leg off the bottom inhale let the jellybeans go exhale and pick it up inhale to expand exhale to engage and you can continue to do this for approximately eight to ten repetitions this next exercise we're going to do is called the hover so you want to sit on your knees with your knees quite wide wider than hip-width apart and your heels are together behind you and you're going to sit back on your heels keep your spine in neutral with your shoulders down and relaxed place your hands on your hips and you're going to start with the core breath so breathing into your ribs you want to expand and as you exhale pick up your jelly bean and lift off of your heels inhale sit back down exhale and pick up inhale to expand exhale to engage and you want to continue doing these for approximately eight to ten repetitions so the next exercise we're going to do is the squat you want to make sure that you start with your feet a little bit wider than hip-width apart and you're nice and tall your shoulders are aligned over your hips and your tailbone is not tilted under it's back in the neutral position so starting with your core breath I want you to breathe into your ribs and you're going to sit back like you're sitting in a chair exhale now pick up your jelly bean inhale let the jelly bean go exhale and pick it up inhale to expand exhale to engage and you want to continue doing this for approximately eight to ten repetitions the next exercise we're going to do is the lunge so standing nice and tall you want to take an exaggerated step backwards keeping your front leg straight in the back heel off the floor throughout the exercise so starting with the core breath you want to breathe into your ribs and as you exhale pick up your jelly beans inhale let the jellybeans go exhale and pick it up inhale to expand exhale to engage and you want to continue doing this for approximately eight to ten repetitions now that you've learned some great exercises to help strengthen your pelvic floor try starting with three to four times a week but if you do have any more further concerns make sure you go see a pelvic floor physiotherapist you

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20 comments on “The ultimate pelvic floor workout

Is this workout safe for pregnancy

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Thank you Super Helpful!

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Thank you Canadian Living!

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Thanks for these exercises. I am 50 years old and after the 2 physical births of my children 16 before years I ve recently started having problems in controlling these muscles downthere and a subsequent panic about it. These are really.step.to step.exercises and you make it very clear on your video how to perform them correctly.

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What is the size of the ball that you're using on 2:16 to perform the Bridge exercise?
The closest I could find to the ball that you're using are Pilates balls. However, these balls appear a bit bigger than the one you're using. They are typically around 9 inches. What size do you recommend for the ball to be? I want to search on Amazon to see if I can find a suitable ball for the exercise.

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im sorry "jelly bean"? Like just say what you mean lady, you won't get banned from the internet, jesus christ

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is it normal when starting these exercises to feel the need to pee after?

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Y they don't care about us men

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She said bum teehee😂😂🤣

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According to the breathing in yoga this is the oppositie. In yoga you have to contract your pelvic Floor wen you inhale, and loose wen you exhale, that make sense.

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Are all the additional movements necessary? Can't you just "pick up your jelly bean" while seated?

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Workouts are simple, Just go to Unflexal workouts.

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Thank you so much I'm having a hard time and this was very helpful.

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I can't feel a jelly bean unfornunately

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Sorry- not sorry! but picking up a jelly bean means you are only engaging the outer muscles of the pelvic floor.! Not the inside muscles!

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