Delta fitness

Pelvic floor 2
By: ExorLive Content Publisher

Strength training of the pelvic floor muscles by for example incontinence or after pregnancy.
https://exorlive.com/video/?culture=en-US&ex=6507
1. Three stages to work out the power in the pelvic
floor
Stage 1: Start with contracting as hard as you can. Then
totally let go, and relax before you contract again. Stage
2: Contract as hard as you can and keep the contraction
for at least 6-8 seconds. Stage 3: Contract as hard as you
can, try to keep the contraction for 6-8 seconds and then
immediately add 3-4 fast contractions. You need to
contract harder and harder accordingly as you get
stronger and stronger to increase the power.

https://exorlive.com/video/?culture=en-US&ex=6508
2. Anatomy of the pelvic floor
The pelvic floor muscles lie inside the pelvic. They make
up the base of the body, and should withstand all
abdominal pressure that is created as you sneeze, cough
and so on, and it should also keep all the organs and
lower abdomen in right place so they do not disorientate.

https://exorlive.com/video/?culture=en-US&ex=6483
3. Sitting home position 1
Sit with the legs slightly apart and the hands under the
butt. Pull up and cave in by using the the pelvic floor
muscles without using the gluteal muscles or moving the
legs.
Reps: 10 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=6492
4. Prone home position
Lie on the stomach. You can have a pillow under the
stomach and breast. Put the forehead against the fists.
Pull the pelvic floor muscles in and together.
Reps: 10 , Sets: 1

ExorLive.com 8/9/2019 @ 3:26 PM Page 1 of 3 Show video

Delta fitness
Pelvic floor 2
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=6489
5. Supine home position 1
Lie on the back with the knees bent. Pull the pelvic floor
muscles up and inwards. Here you can feel the inner
stomach muscles tightened.
Reps: 10 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=6477
6. Forwardleaned home position
Stand with the knees and hip joints slightly bent.
Straighten the back and support yourself with the arms
on the thighs. Pull up and cave in with the pelvic floor
muscles.
Reps: 10 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=524
7. Diagonal lift on ball
Lie with your abdomen on the ball. Raise one arm and
opposite leg until they extend your body. Then raise
opposite arm and leg.
Reps: 8-12 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=471
8. Lying pelvis lift w/ball
Lie with both legs on the ball and your arms by your
sides. Contract your buttocks muscles and raise your
pelvis and lower back from the floor so that your body is
straight. Hold for 3-5 seconds and rest equally before
repeating.
Reps: 8-12 , Sets: 3

ExorLive.com 8/9/2019 @ 3:26 PM Page 2 of 3 Show video

Delta fitness
Pelvic floor 2
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=3304
9. Kneeling forward roll w/ball 1
Stand on your knees and lean against the ball. Contract
your abdomen and lower back and roll forward. Return to
the start position before the load exceeds your strength.
Reps: 8-12 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=3336
10. Back-lying pelvis lift w/small steps on ball
Carefully lean backward on the ball so that only your
shoulders and upper back rest on it. Contract your
buttocks and thigh muscles and raise your pelvis to a
horizontal position. Alternately raise your legs for 10-15
seconds. Rest equally and repeat the exercise.
Reps: 8-12 , Sets: 3

ExorLive.com 8/9/2019 @ 3:26 PM Page 3 of 3 Show video