Pelvic Floor & Stabilization Exercises for Women Over 40
These basic pelvic stabilization exercises will help to stabilize and strengthen your pelvic floor, as well as assist with SI joint issues or dysfunction. I also add in some traditional core work so you get the full meal deal! Try this after a cardio or strength workout. Tools: small ball (Bender Ball) 1. Pelvic tilt - cue no leg muscles - image someone’s hand is under your LB & you’re flattening your LB - hold 3 sec x10 2. Ball squeezes OR yoga block squeezes - hold pelvic tilt hold ADV: bring knees to 90/90 (keeping the pelvic tilt) & press into thighs with hands 3. Kegels - 3 sec contract, 3 sec rest x10 4. Bridge with hold (2 sec hold) 5. Seated, legs straight, hands behind ears, kegal & twist to 1 side x10 Plank 40sec 6. Side plank with arm lifting up & reaching under 40sec 7. Other side 40sec 8. Dead bug 40sec 9. Quadrupled arm & leg lift 40sec 🔴 START YOUR 14-DAY FREE TRIAL (GET THE FULL SPORTS CONDITIONING PROGRAM) Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women. → https://www.overfiftyfitness.co/ 🔴 Switching up the highlighted area to make the CTA relevant. Under the list of exercises: 🥇 RELATED VIDEOS FOR YOU: 🛒 MY AMAZON STORE & TOOLS: → www.amazon.com/shop/fitnesswithpj 👋🏽 SAY HI ON SOCIAL: → Instagram: / fitnesswithpj → Facebook: / fitnesswithpj 🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE: → https://overfiftyfitness.club/getfit -------------- NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
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