Category: Videos

3 Pelvic Floor Safe Core Stability Ball Exercises for Women



Physical Therapist core stability exercises from for strengthening your core to improve spine and pelvic stability.

Michelle guides you step by step through 3 basic core stability ball exercises. Core stability exercises aim to train the strength and control of the core muscles surrounding the trunk (including the deep abdominal and spinal muscles). Core muscles play an important role in supporting the joints of the spine and the pelvis.

Core stability exercises are often used in rehabilitation for injuries involving the back or pelvis. This is because with injury the core muscles tend to work less effectively and this can result in chronic or long-term back and pelvic injuries.

This video teaches you how to do 3 core exercises:

1. Seated knee lift on the exercise ball
2. Alternate arm and leg raise prone over the exercise ball
3. Ball bridge with legs raised over the exercise ball

Core Stability Exercise 1: Seated Knee Lift

This seated knee lift ball exercise trains the deep abdominal muscles for lower back and pelvic stability.

Starting Position
*Sit on the exercise ball with both feet flat on the ground
*Position your knees about fist width apart
*Lift the crown of your head towards the ceiling

Action
*Gently activate your lower abdominal muscles by gently drawing the area below your briefs in towards your spine
*Maintain this deep abdominal muscle contraction as you raise one foot just off the ground
*Keep your body movements controlled and the ball stable throughout this exercise
*Lower your foot back down to the ground
*Relax your deep abdominal muscles and repeat this same action on the same leg for up to 10 repetitions at a time
*Repeat this core stability exercise using the other leg.

Core Stability Exercise 2: Alternate Arm and Leg Raise

This alternate arm and leg raise exercise trains the spinal and deep abdominal muscle for trunk and pelvic stability.

Starting Position
*Start prone over the exercise ball with both hands and feet in contact with the ground
Keep your spine straight with your chin tucked rather than neck extended position to reduce the strain on your neck
**NB This exercise can also be performed in kneeling as an alternative since positioning the ball under the abdomen can be uncomfortable for some women

Action
*Gently activate your lower abdominal muscles by gently drawing the area below your briefs in towards your spine
*Maintain this deep abdominal muscle contraction as you raise one leg backwards off the ground no higher than your buttocks
*Keep the action slow and the ball controlled as you move your limbs
*Lower your foot back to the ground
*Progress this exercise if you felt stable and controlled during with the leg raise exercise; raise your opposite arm and leg off the ground
*Lower your limbs back to the ground and relax
*Repeat this action up to 10 times using the same arm and leg before repeating using the opposite arm and leg

Core Stability Exercise 3: Ball Bridge

Ball bridge exercise strengthens spinal and pelvic muscles for improved core stability.

Starting Position
*Start lying down on the ground with the exercise ball placed under your legs or specifically the lower part of your calves and your heels
*Commence with your feet apart – the closer your feet are together, the greater the challenge for your core muscles to work hard
*Your arms should be by your sides

Action
*Slowly raise your body from the ground using your buttock muscles rather than the back of your thighs
*Try to keep the ball and your body movement controlled as you move your trunk
*Lower your body back down to the ground
**Rest briefly before repeating this exercise up to 10 times in a row

These 3 core stability ball exercises are general exercises designed to improve the support and control of the deep abdominal and spinal muscles. These exercises are not designed for specific injury rehabilitation but rather for women seeking general core stability ball exercises.

Please feel most welcome to leave your questions and comments below!

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Kegels in Motion part 2 // Full body movement + Pelvic Floor Exercises



Welcome back to PART 2 of my Kegels in Motion series where we’re going beyond the s-q-u-e-e-z-e. Real life is in motion and your Kegel training needs to be too!

In this series, I’m sharing my clinically proven 3-step method to strengthen your pelvic floor:
♦ Step 1 – We have to retrain the brain and pelvic floor to coordinate together with breath work and lower abdominal activation in different stationary positions. This is THE FOUNDATION that we then take into movement.
⭐⭐⭐ Step 2 (THIS VIDEO) ⭐⭐⭐ – We pair the foundational training from STEP 1 with body weight movements to further strengthen your pelvic floor for real life activities.
♦ Step 3 – Finally, we pair movements with WEIGHTS. And I’m not talking 2lbs dumbbells, I’m talking real word weight that’s equivalent to a bag of groceries, a toddler, or a carseat….video coming soon!

More videos to check out:
⏯ Kegels in Motion part 1
⏯ STOP Making These Kegel Mistakes. Do THIS instead!
⏯ Your pelvic floor does what?!
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Medical Disclaimer: The information shared on this channel is strictly for educational purposes and is NOT a substitute for medical advice. It is recommended that you consult with your personal physician and physical therapist about whether or not the recommendations found here are appropriate for you and your health. If you choose to explore the information and/or exercises shared on this channel, you are agreeing to do so at your own risk, are voluntarily participating in these activities, and are assuming all risk of injury to yourself.

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What are Kegel exercises? #kegelexercises #easyexercise



Easy Exercises That Make You Feel Better.

in this video we will learn to find out the simplest and shortest exercise to nourish the body without a long time.
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Pelvic Floor Exercises for Everyone (Yes, Everyone)



If you can’t sneeze, laugh, or cough without leaking urine or peeing a little, you’re not alone. Problems with the pelvic floor are common and can happen to anyone.

The good news? Incorporating specific exercises (aka pelvic floor muscle training) into your overall fitness routine can help strengthen your pelvic floor muscles, as well as reduce the severity of symptoms of pelvic organ prolapse.

The pelvic floor comprises muscles and connective tissues. These soft tissues attach to your pelvis, and more specifically, to the bones at the bottom of the pelvis.

In all people, the pelvic organs include the urethra, bladder, intestines, and rectum. If you have a vagina, the pelvic floor also consists of the uterus, cervix, and vagina.

A good way to visualize the pelvic floor and its function, says Marcy Crouch, PT, DPT, WCS, a board certified clinical specialist in women’s health, is to picture these muscles at the bottom of the pelvis like a hammock or basket.

“When the pelvic floor is engaged or contracted, it performs a lifting motion toward your head, which feels like you are trying to stop gas or urine, or pucker your anal opening,” she says.

The pelvic floor muscles are critical to daily functions. They support the pelvic organs, including the bladder, urethra, rectum, anus, prostate, uterus, cervix, vagina, and intestines.

Pelvic floor muscles also contribute to sexual health and function, including arousal and orgasm.

Plus, they help stabilize your hips, trunk, and core, especially when walking and standing.

00:00 – Intro
00:37 – Deep core muscles
03:30 – How to do rapid fire kegels
07:09 – Heel slides
08:46 – Marches /Toe Taps
14:08 – Internal rotation lunge

Full article here:

Healthline Media content is strictly informational and should not be considered medical advice. See a certified medical professional for diagnosis and treatment recommendations.

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Can You Do This Deep Core & Pelvic Floor Exercise? No Kegels or Crunches #shorts



Kegels are out & movements like this are in!

Our core & pelvic floors need to be able to bend, lift, twist, and move with us throughout our daily routines.

Squeezing and just doing kegels isn’t going to help with that. In fact doing them can actually create too much pressure and make your symptoms worse or not allow you to get the most out of your exercises.

Give this a try and let me know in the comments what you felt? What you notice? Did you hold your breath?
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MSUNN Yoga & Wellness LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

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Pregnancy Ball Exercises: Kegel (Pelvic Floor Quick Flicks)



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🔵 Kegel (Pelvic Floor Quick Flicks) on your BABYGO® Birthing Ball 🔵

1. Resume seated ball position.
2. Put one hand on your chest and one on your tummy. Your tummy hand should move with your breath.
3. Clench your glutes as if you’re trying to prevent a bowel movement.
4. At the same time, tighten your vaginal muscles as if to stop the flow of urine.
5. Take a deep breath and then squeeze and lift as you exhale.
6. Do this exercise quickly, tightening and releasing the muscles immediately.
7. Do 10 Kegel quick flicks and one Kegel hold for a count of 10 seconds three times a day, every day.

💡 Strengthen your pelvic floor muscles for better control of these muscles during labour.

*Suitable for pre-pregnancy, during your pregnancy and through into your postpartum recovery.

✉️ Email us at help@babygo.uk for any help and advice.

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