Episode 3 Activate Deep Core & Pelvic Floor Working Like They Should With This Simple Trick

Episode 3: Activate Deep Core & Pelvic Floor Working Like They Should With This Simple Trick!
Are you interested to revive pelvic floor health, this is the link as i will launch a new course this December 1st https://www.revivepelvicfloorhealth.com/general-opt-in1694270881612
Episode 1: Introducing the Revive Pelvic Floor Health CORE Rehab And Why It's Better Than A Kegel's? https://youtu.be/6H6XT0OoT-M
Episode 2: Get Your Pelvic Floor In Gear With The Right Breathwork And Kegel Engagement! https://youtu.be/MRTAY0dTSqc
Due to sound error from my episode 3, i have to re-upload this sorry and thank you for letting me know

Welcome back to our fitness series! In this episode, we will focus on activating and strengthening the deep core muscles and pelvic floor. These muscles play a crucial role in maintaining stability, preventing injuries, and improving overall body function. We will demonstrate a simple yet effective trick using an elastic band and a physioball to target these areas. So, let's get started!

Step 1: Gather Your Equipment
To begin, you will need an elastic band and a physioball. Make sure the elastic band has enough resistance to challenge your muscles but is not too difficult to handle. The physioball should be the appropriate size for your height.

Step 2: Warm-up
Before starting any exercise, it's essential to warm up your body. Perform a few minutes of light cardio, such as jogging in place or jumping jacks, to increase blood flow and prepare your muscles for the upcoming workout.

Step 3: Deep Core Activation
a) Lie down on your back with your knees bent and feet flat on the floor. Place the elastic band around your thighs, just above your knees.
b) Engage your deep core muscles by gently drawing your belly button towards your spine. This action activates the transverse abdominis, a key muscle responsible for core stability.
c) Keeping your feet grounded, slowly press your knees out against the resistance of the elastic band. Hold this position for a few seconds, then release.
Step 4: Pelvic Floor Activation
a) Sit on the physioball with your feet flat on the floor, hip-width apart. Place the elastic band around your thighs, just above your knees.
b) Sit tall and imagine lifting your pelvic floor muscles, as if you were stopping the flow of urine midstream. This action engages the pelvic floor muscles.
c) Slowly squeeze your knees together against the resistance of the elastic band, focusing on activating the inner thigh muscles and the pelvic floor simultaneously.
Step 5: Combined Exercise
a) Lie down on your back with your knees bent and feet flat on the floor. Place the elastic band around your thighs, just above your knees.
b) Engage your deep core muscles and lift your hips off the ground into a bridge position.
c) While maintaining the bridge, press your knees out against the resistance of the elastic band, activating both the deep core and pelvic floor muscles simultaneously.
Conclusion:
You have successfully learned a simple trick to activate and strengthen your deep core and pelvic floor muscles using an elastic band and a physioball. Remember to perform these exercises with proper form and gradually increase the resistance as your muscles become stronger. Regular practice will help improve your overall stability, prevent injuries, and enhance your fitness journey. Stay tuned for more exciting episodes in our fitness series!

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⚠️ Disclaimer: Consult with a Physician and Exercise Safely ⚠️

Before starting any exercise program, it's important to consult with a physician. The exercises shared in this video are not meant to treat or diagnose any medical condition. If you experience increasing pain or discomfort, please stop and seek professional guidance. Remember, any physical activity carries a risk, and by participating in these activities, you assume all responsibility for any potential injuries.

Видео Episode 3 Activate Deep Core & Pelvic Floor Working Like They Should With This Simple Trick канала Annie Pilates Physical Therapist