So I know for some this video may be a little TMI, however I always like trying new things and sharing my experiences and so today I thought I’d share my recent experimentation with number 1 rated Pelvic floor exerciser! Let me know if there’s anything else that you want me to try out!
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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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🔵 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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these are slightly different from the last set. Of course kegel balls are going to help you improve sexual pleasure, bladders and vaginal control.
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In today’s class we are working with birthing balls. You can use the balls at any stage in your pregnancy as they provide great support but they are particularly useful in the latter stages of your pregnancy and for the lead up to birth. And most importantly can be used during birth itself. So this is a workout of a different kind that explores specific movement to help release tension whilst providing great positions to use in pregnancy and birth.
The Powerful Pregnancy is an exercise and wellness programme designed by prenatal expert, Jane Wake. Our mission is to to empower women to be their strongest both physically and mentally during pregnancy. Movement is integral to everybody – it is what we are designed to do. Never is this more so than during pregnancy. This programme will take women through their postnatal period, ‘The Fourth Trimester’ and return to full exercise. So join us on our journey to empower and encourage women to find their optimal strength.
If you haven’t yet got your birthing ball, make sure you buy a fitness ball that it of ‘anti burst’ quality. Here is a guide to birthing ball sizes, please note that this is quite different to what may be recommended for general fitness
55cm (22″) diameter for anyone 157cm (5 ft 2) and under
65 cm (25″) diameter for anyone 161cm – 177cm (5 ft 3 to 5 ft 10)
75 cm (29″) diameter for anyone 180 cm (5 ft 11) and over
We welcome your feedback and want to create the content you need so please do comment and add your suggestions below.
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The stability ball is your best friend during pregnancy. Follow along as we move our hips and back using the ball. This routine is excellent for opening your hips, stretching the ligaments pulling in your lower abdomen, and releasing pain in your lower back. Use these exercises BEFORE labor to prepare you and DURING labor to relieve pain from contractions.
Full length videos + download options can be found on Vimeo
pregnancyunleashed.com
Diana Antholis
Vinyasa Flow Yoga RYT200 (Registered Yoga Teacher)
Author, Life Coach, Personal Trainer & Prenatal/Postpartum Exercise Specialist
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Prenatal Series – Pregnancy Unleashed
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Please consult your doctor before starting any exercise program. If not, you confirm you are doing these exercises at your own risk.
