Hi, I'm Michelle and welcome to pelvic exercises, where I'm going to show you three little exercises
for your core muscles using the fitball.
So remember, your core muscles are the muscles that wrap around your trunk.
They include your abdominal muscles, and some of you smile muscles.
So again, these are exercises again to help you to strengthen those muscle groups.
The first exercise is your abdominal exercise.
So need to walk your feet in, lengthen your spine, set your posture, so your spine is
tall, the gravity has shifted towards the ceiling and your chest is lifted upwards,
you can bring your arms down beside the ball, gently activate your abdominal muscles.
That means drawing the lower abdominal wall in towards your spine.
Stay nice and tall and you can start with a leg lift, and extend, and bring it back,
and take it down.
Your goal is to try to keep the ball as steady as you can lift, extend back and then now
if you find that to challenge, you could just do a little knee lift and down.
And maybe Lift and down and work into the leg.
Lift, extend and back and down.
Remember the importance of keeping your abdominal muscles activated out and back, and down.
Take it this way, big breath in, lean forward, relax through your back, relax for your tummy,
shoulders up and down, back and around, and bring the feet together and you can repeat
that up to 10 times and do that a couple of times a day.
Now next exercise involves coming forward over the ball on the ground.
So we're going to move down onto the ground nearly behind your ball.
So coming down into kneeling, we're going to come forward over the wall.
Now if some for some legs, this can make them feel a bit uncomfortable through their tummy.
If you don't feel comfortable with that, then that's fine, you can do this exercise on your
hands and knees.
If you'd like to use the ball to add that extra challenge to your core.
This is the exercise coming forward at the top of the ball, head down.
Remember, we're going to try to engage our lower abdominal muscles so you try to gently
activate the lower abdominal wall and we're going to lift and lengthen and taking it back.
This is a slow control exercise, lift and lengthen, and back.
So you're taking your foot up to the level with your bottom, you're not taking any high
end on a hyperextend that lower back.
Important to keep your chin down.
So I'm trying to be mindful of keeping my chin down while I'm talking to you in my head
down and back.
Although a couple more again, trying to lengthen, keep my tummy muscles activated, slow and
controlled, lift and link them, and taking it back, and now slowing back when you're
finished.
Stretching out behind the wall gives you a beautiful back stretch, try and sink your
bottom down towards the ground, head down and coming up.
Now our final exercise is fought back strength, the lower back strength.
So this way we roll the ball out and you're coming to sitting.
So we're going to come see down behind the board.
And to do this exercise is going to lie right down.
If you need to use a pillow then do so underneath your head.
Bring your the ball underneath your legs, lifting your legs up one at a time to keep
it safe for your back and safe for your pelvic floor.
Extend the ball out.
Now when you start with this exercise, keep your arms down.
Sneaky trick keep your feet apart if you feel that your core stability isn't great for starters,
and then you lift up keeping the ball stable in your bottom up in the air and relaxing
depth that you can bring your feet little bit closer together when you feel a bit more
confident with that exercise, shoulders back and down, lifting up trying to keep really
stable so really trying to work hard, they're trying to keep that ball still lifting up
holding it stable.
And then I'm really trying not to rip off the back of my thighs.
I'm trying to use my bottom muscles and strengthen my bottom and my lower back with that particular
exercise.
Let's do a couple more reps lifting up and down.
And you can see I'm trying to take my body to a horizontal position to a straight line
position from my factory to my shoulders and taking it down.
Now rolling the ball in, stretch out your lower back, hold that position there and release,
and again to come off the ball safely one foot at a time comes off walking come in,
and coming up sideways and coming up.
So there you have it three great little core exercises.
What do we do?
We did a seated knee lift.
We did our full with over the ball, alternate arm and leg raise.
And then we also did our backward floor bridge lying down on the ground.
So for more exercises, come and visit me at pelvic exercises.
I look forward to exercising with you again soon.
Bye for now.