3 Quick & Easy Pelvic Floor Exercises

3 Quick & Easy Pelvic Floor Exercises

June 23, 2016

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Pelvi's exercise routines will make sure you get the most out of your pelvic training with MEDIballs Secret. 

Many women suffer from urinary incontinence problems following childbirth. Researching women’s health and the muscles of the pelvic floor, numerous studies have found that weakened pelvic muscles can be retrained and strengthened through the use of weighted balls and pelvic floor exercises. 

Pelvic floor gymnastics are simple, and what’s really handy about them is that many pelvic floor exercises can be carried out anywhere, without anybody realising what you’re doing. However, it’s important to carry out the exercises correctly, some women struggle to complete them correctly, which will result in poor results. With MEDIballs Secret no exercise is required, the mere presence of MEDIballs Secret's weights starts correct resistance training for the pelvic floor muscles.

1. Bending exercise

Stand with your legs slightly apart and bent. Prop your hands on your thighs whilst keeping the back straight. Pull your pelvic floor muscles upwards and inwards, remember to take deep breaths. 

Repeat this exercise at least 8 times.

2. Diagonal crunch

Lie on your back, pull your knees up, and place your feet at on the floor to begin with. Put a folded-up towel, a blanket, or a small cushion between your knees and slowly lower your knees to the left. Place your hands on the back of your head and let your elbows fall to either side. Squeeze your knees together and activate the tension in your abdominal muscles. Slightly raise your head and shoulders off the floor. From this position, gradually raise your upper body to the fullest extent possible without using any rocking motion. Slowly relax again.

Repeat this 20 to 25 times per side.

 3. Cork screw

Lie on your back and stretch out both legs in a straight line towards the ceiling. Open both your legs to hip-width, exhale, and place them back in the middle. Keeping the shoulders stable and your bottom in contact with the mat! Hold this position for a few long, deep breaths.

Repeat at least 10 times per side.


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