Warm Up
Exhale all you can, inhale slow and rreeeeellaaaaaaaaxxxx.
5 Minute Pelvic Floor Workout
Exhale again and lift your pelvic floor muscles until it feels like your pelvic floor muscles are so very high that they can push a little more air out of your lungs.
Inhale relax fully
Exhale contract high and tight
Inhale relax fully
Exhale even more high and tight.
10X Workout
- Set a timer for 1 min and do as many PF contractions as you can in 1 min.
- Next 4 exercises focus is quality over speed:
- Diagonal Contractions 20 on each side
- Back side 20 X (anal)
- Front side 20X (public bone to waist)
- Practice the more difficult of above 30 more times