Hi, I'm Michelle, and welcome to pelvic exercises.
Well, today we're doing some weight bearing exercises.
So if you want to do a quick routine of exercises to strengthen your whole body, this is the
routine for you.
We're going to start with some leg exercises.
And we're going to move against the wall.
And then we're going to move to the ground to do three exercises on the ground.
So let's get started.
Now, let's start with a mini squat.
Now mini squat is an exercise designed to strengthen your lifestyle muscles.
We're going to use a technique that's safe for your pelvic floor as well.
So we're going to start with a reach forward, take your bottom out behind and come back
up.
Now you can see that my knees stay well behind my toes, but don't exacerbate any knee problems
reaching forward and pushing up.
Now the idea is to really drive through your heels as you come back up into the return,
which really then works into your thigh muscles.
I'm reaching for this as a counterbalance and to add some extra upper body exercise
to this to the base exercise.
Let's do four more down, breathe out and lift up and down, breathe out and lift up to go
down and back up.
And one more time and you could hold that they're holding 8,7,6,5,4,3,2,1 and lift up
and you could see how it's keeping the inward curve in my lower back the safety throughout
that exercise.
And next exercise is a lounge.
So for our safe lounge for our safe bodyweight exercise, we're going to take one leg forward
and one leg back.
Now remembering that you lounge to keep the long lounge safe, you need a long stride here.
So again, we're going to lower down, directing the back knee down towards the ground and
keeping the front knee positioned just above the ankle.
So you try not to let that front knee move forward.
If you find that the knees leaving moving forward like that, take your lunge a little
bit further.
And you can combine their with your arm reach again, so it's down and lift up.
Again down.
Now drive through that front heel to use your buttock on that right front right side.
And lift up and down.
Breathing out that through for more down and up and three reaching out.
Breathe out to go down and back up.
And one last time down, Enter.
And obviously the news for Plex do the same thing on the other side.
Let's now move to the wall.
So we're going to do some wall push ups for our next bodyweight exercise.
Okay, let's move on now to our wall push ups.
For more push up.
So for strengthening your chest, shoulders and your wrists.
Start about an arm's reach away from the wall and then take your feet back slightly.
Position your hands so that they're lower than your shoulders.
You don't want to be pushing up in that position.
So keep your hands lower than the shoulders.
Sit your shoulders back and down and then slowly lower your forehead down towards the
wall and press back up.
So the action is down, breathing in, breathe out with the effort as you move back.
Let's go again, taking it down and pressing back up.
This also exercises your core muscles, your trunk muscles, your tummy muscles.
So it's a nice pelvic floor safe way to strengthen the upper part of the body and the trunk.
Still going.
Now if you wanted to add some challenge to that exercise, simply lift up onto your toes
or you could take your feet back a little bit further and lift up.
Alternatively, if your shoulders are sore, you can bring your feet a little bit closer
and make the exercise less demanding on your shoulders.
So I'll do a couple more taking it down to the wall and back.
And one last time taking it down and back, putting the arms down stretch up behind the
body and bring the arms back around.
Let's now move on to our floor exercises.
Now we're going to start with our floor based exercises.
I've got three exercises on the floor to show you.
The first one is for your back muscles.
So it's a back strengthening exercise core exercise.
I'd like you first to position yourself at home with an inward curve in your back with
your hands underneath your shoulders and your knees underneath your hips.
So, we're going to start with an abdominal contraction so very gently drawing in the
lower abdominal wall and reaching out slowly and bringing it back in.
So try to keep your tummy muscles gently contracted as you reach out and take it back and I'm
going to show you it with the head down because that's the position that safest for your neck.
If you have your neck up and back you're likely to cause yourself neck discomfort.
So ideally, keeping the tummy muscles contracted slow and steady, hips square onto the to ground
and keeping your chin down and back out, just have a little stretch back, just take the
pressure off the back.
And then you can repeat, you can repeat the same exercise on the other side.
So just demonstrating the other side again, reaching out and back.
So again, you can see, I'm holding steady, going for slow control out and back.
Again, keeping my tummy muscles gently activated and doing up to 10 repetitions each side with
that particular exercise, hands down and stretch back.
So now we're going to move along to our next exercise, we're coming down, this is more
for, again for the trunk, more tummy muscle exercise, and a pelvic floor safe modification
for your tummy exercises.
So coming right down, this modified version of the plank involves bringing your elbows
in, taking your shoulders back and down.
So you're really fixing through your shoulder girdle.
Make sure your toes are down on the ground, your knees are down, gently draw your lower
abdominal wall away from the mat.
So it's just a really gentle in draw and maintain that contraction as you raise your body away
from the mat.
Now the idea is to try to keep breathing, keep that gentle abdominal hold and holding
your shoulder blades back and down as you do that exercise.
And you should feel your tummy muscles, working your shoulder muscles between your shoulder
blades working great spine strengthening exercise, spinal control exercise, keep the breathing
going hold for a couple more breaths.
And taking it down and release, you might like to come right back down to take the pressure
off your shoulders.
Coming back up again.
One more time.
And I'll just show you one other variation.
Elbows in shoulders back and down.
Again, attracted to the shoulders, tummy muscles on gently lifting up.
Now I've got my toes down, I'm going to then raise my toes off the ground.
And it's really important again to say again, keeping your chin down in that position during
the exercise to avoid hurting your neck.
So again, I'm keeping the abdominal wall contracted, feet off the ground and try to breathe throughout
the exercise and holding for about 10 seconds each time taking the toes down and coming
right down.
So our final exercise is for the bottom and lower back muscles and strengthening your
bottom.
So you can ride on your mat, you can use a pillow if you'd like to if you're next inclined
to be sore.
So rolling up, I'll come over the other way.
So coming right over, lying down.
Now we're going to use our bottom foot, bring the heels in close, your knees are about this
width apart your feet about this width apart, arms constant down by your side and then push
down through your heels and lift up high.
High into the sky and down.
Now if you want to make it a little bit more challenging, you can actually then bring your
arms across your chest so that you're not actually using your arms at all.
Lifting up using my bottom, try not to use the back of the thighs.
Lifting again breathing out with the Lift and down.
So this is an exercise that doesn't place very much pressure on your pelvic floor.
All lovely exercise for those of you that are concerned with pelvic floor safe exercises,
or you can make a little bit more challenging once again, hands up high, lifting up.
And you can even maintain the hold up higher so that you really using your bottom and training
insurance in your back mouth with mohatta for 10,9,8,7,6,5,4,3,2,1 and taking it down.
So how many exercises do you need to do?
Well ideally, for a set of exercises you're trying to do 10 to 15 repetitions of each
exercise.
So, for those exercises that we're doing standing, and the line down exercises, the alternate
arm and leg reaches and the bridges 10 to 15 repetitions and you can repeat those a
couple of times in a row.
You might like to try with your planks starting anywhere up holds up to five to 10 seconds
and repeat those as many as you can, again up to 10 repetitions.
So that's a nice little weight bearing exercise routine you could do on a daily basis.
Well I hope you've enjoyed that little exercise routine today.
For more exercises, visit me at pelvic exercises.com delay view.
I look forward to exercising with you again soon.
Bye for now.