Welcome to the medium length pelvic floor workout!
To start off, we’re going to make sure that we are sitting tall. Sit comfortably, and spread your butt cheeks out from under you. This will help you feel your sitting bone in the seat, which will help you engage your muscles in the moves we will be doing.
Throughout this workout, you should be breathing naturally. Don’t hold your breath at any time and don’t worry about counting your breathing. Just breathe like you do in everyday activities.
Let’s do ten repetitions of each one of these moves.
Sit tall, and pull in from your back and front passage. Stopping the water and the wind. Imagine these two points are coming up together into you. Pull up, like your turning up a volume switch. Hold it briefly, and then release it with control. I will pause for a moment so you can complete ten contractions.
The release is just as important. Don’t just drop it down, release it at the same rate you pulled up with.
Do that again, repeating the move a total of ten times. Pull up and in, hold, release with control. You might find it a bit tough to get through all ten repetitions the first few times, but after practice, you will be able to do these moves all the way through. I will pause for a moment so you can complete ten contractions.
The next exercise, you should picture flicking a switch. This is the same concept as turning up the volume switch, but we’re going to do it quicker.
To do this move, pull up and in. Like you’re flicking on a switch. It should be a fast, deliberate movement. Not release. Feel it drop down by putting your hand over your tummy. Do ten of these, too. Flick it on, flick it off. I will pause for a moment so you can complete ten contractions.
This next exercise is like the first one, but we’re only going to turn the volume switch up to half power. Turn your pelvic floor on, come up halfway, and then hold it there. Hold it for a couple of breaths, and then release.
Again, pull in, contracting slowly. Hold it halfway, and then release slowly. Do this move ten times as well. I will pause for a moment so you can complete ten contractions.
Great work! We’ve only got one more to do. Remember to do ten of each of these moves. If you can’t do all ten at first, just get as far as you can and keep pushing yourself to go further.
The final move is the quick flick. We’re going to flick on the switch, very quickly, and then flick it right back off. This is basically flexing your muscles, and then releasing quickly.
Pull up and in, release. Tighten, and then release. Do this ten times. I will pause for a moment so you can complete ten contractions.
Once you’ve gotten through all of these moves, doing ten of each, you’ve completed your medium pelvic floor workout! With practice you’ll get stronger and stronger.
Remember to do these each and every day up to 3 times per day.
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