Hi, I'm Michelle, and welcome to pelvic exercises. Well, today I'm going to show
you a little dumbbell workout routine that you can do either at home or in the gym.
Now, this is an exercise routine for your hips, your butt, and your thigh, and it's one that is
safe for your pelvic floor, particularly if you're leading with prolapse problems or after prolapse
surgery. So let's get started. I'm going to show you a couple of each of the exercises and you
might like to do more of those at home to hit the pause button and do some extras if you need to.
So we're going to start out with a basic mini squat exercise. And the mini squat is great to
your size. So grabbing your dumbbell weights, or if you're starting out with no weights,
we're going to get started and shed a little bit the middle position and technique, the status,
little squat, taking it down, weights for the heels and driving back up. So you might
have your dumbbell weights positioned against your pelvis like this pushing down and lift up,
I'm going to show you now with the dumbbell big weights here. So I've got a couple of kilos on
board mirror and harmony my head couple of two to four pounds, maybe putting down and breathe
out and lift up so you can see the technique is to hit the nail on the head to toe. Push
the amount behind and lift up. So that's your mini squat exercise. Nice one to do in the gym.
Second one is a lunge, so long as you haven't got any problems through your sacroiliac joints. So
you haven't got any pelvic instability. London's a really nice exercise to do to tone and strengthen
your thighs. Okay, for taking it down one foot for one foot back and looking back up. So you can see
I'm keeping my chest raised, and my front knee stays above my front foot. But taking it down,
and I'm really driving through that breath, that front heel as I come back up into standing, trying
to keep my posture tall. And I'm trying to look straight ahead so that I'm improving my balance
as well taking us down, and it up quickly change leg, one leg four on the back. Nice long stride,
chest tall, taking it down, breathe out and down and it's up. One more time taking it
down and lifting up to the lunges in the gym or at home to this let's move on to a wall squat.
Now wall squats. Another nice exercise you can do at home, leaning back against the wall,
take your feet right out in front so that you can just about see your toes in front of your
knees and then you slide down the wall and you're going to hold it. Keep your posture nice and tall,
your chest is there and you keep your breathing regular and that is your whole. So you're holding
that and you're breathing regularly and then you bring one foot back, pushing yourself back
up into standing and you can repeat that. That's not one that you do if you've got heart issues,
so you don't hold the squat. You've got heart issues or if you're pregnant, but otherwise, you
can do a nice wall squat in that position. Again, a lovely strengthen I put the thigh muscles.
The last exercise I want to do in standing is the deadlift. So you can see I've got a
deadlift workout video if you'd like to do that. Learn about this exercise completely.
But otherwise taking your weight sliding down. Weights knee and breathing out. Coming back up
as you come down and forward is strengthened through the lower back in the bottom. Lifting
up nice and tall. Future breathing in, take your weight, no longer name and without come back up,
and one more time breathing in coming down, and breathing out and nice and tall. For the United
select the size that you can do in standing, use the weight of some bill but shoot that suits your
best you might start with no weight and then you might progress to a couple of pounds, a couple of
kilos and you can go up to whatever your limit is limited company to long as you're not strained.
Okay, let's go to the ground now. So to do some more exercises in on the mat. Okay,
so coming down onto the ground, come onto my mat. If your back's sore,
if you've got a sore pelvis, you can always use a pillow underneath your hips for this exercise,
positioning much more comfortable for your back in that position than lying flat but it's up to
you. If your property's lifting one leg, pushing down through your hip and then lowering back
down to lift the leg. Sometimes it's below that writing and I keep my forehead down,
not my neck extended up for keep the head down to protect it under looking sideways looking
for your time or you can see me and pushing down using the bottom my full and lift up and
you can change side other side. Again, pushing that hip and the lifting Megan was in the right
leg at the moment and I'm pushing that right hip into the ground of an extract to use my bottom
and coming down. Now we're gonna come rolling onto our side and we're still using our back muscles,
but this time we will be using hip muscles as well and this is our claim exercise. Again,
sideline again nice strictness, particularly the hip bones if you've got bone density issues. Don't
lift up. This is a small lift. You can see how tiny the lift is between my knees there. I'm not
doing a great big rotational exercise. This is a small lift just to exercise the hip and back in,
you might start off with a pound or a kilo, this one is here, rolling the weight down, you need a
little lift, and down and lift, and down. And then obviously repeating on the other time.
And finally, we're going to finish up with one of my favorites, which is a bridge. I love the bridge
as the pelvic floor safe exercise, because you can really load up with the exercise. Now, doing this
exercise is not going to hurt your pelvic floor and in fact, none of these exercises lying down
are going to damage your pelvic floor. But you can really load up with this one and get a really good
strengthening effect. You can see I've got some good sized dumbbells, they should go heavier if
you like to when you feel ready to lifting up and breathing out, lifting up and lowering back down
slowly. So this really uses the bottom muscles and the back muscles. So lifting up, breathing out and
coming back down. And again, lifting up, breathing out using your bottom and coming back down.
So let's review what we've done today. So with the exercises with them today,
you can see we've just done a few repetitions of each. You can do 8 to 12 repetitions of each
exercise or after 8 to 12 repetitions and just working gradually into exercises as your body
feels comfortable. Just like you're working gradually with your weights as your body feels
comfortable. You might like to be able to repeat those up to three sets at a time that would be
great for your general strengthening and maybe alternate days with your legs. So three times a
week would be a lovely thing to aim for. So I really hope that little exercise routine
helps you understand the types of exercises you can choose and just gives you empowers you to
be able to do your exercises at home if you're living with prolapse problems or after prolapse
surgery. If you'd like some more information on pelvic floor safe exercises, come over and
visit me at pelvicexercises.com.au. Otherwise, just subscribe below for my future videos. So I
really enjoyed exercising with you again today. I look forward to exercising with you soon. Bye.