S3: Core / pelvic floor strength

Key instructions

Same as the previous exercise but with one lower leg parallel to the floor (this makes the exercise harder). You must keep control of the back and hips (no back pain).

1. Exhale slowly while gradually contracting your abdominal muscles and your pelvic floor (as if you were holding in a wind or stopping the flow of urine), pressing your hands between your back and the mat as you do so.

2. Breathe in and relax.

3. Repeat

Sets x reps

2x8 breathing cycles (inhale-contract / exhale-relax) per side

Rest between sets: 30 sec to 1 min 30

Discover other exercises

---