Pelvic exercises

Pelvic floor exercises are not just for the pregnant and elderly ladies. Strengthening your pelvic floor can also help with bladder control issues and even improve your sex life. If performed correctly these exercises will help you strengthen your pelvic floor.

IMPORTANT - If you are pregnant and want to exercise, please always seek advice from a medical professional before beginning any exercise plan. Also be careful not to stretch too far, when pregnant your body releases hormones that allow your ligaments to stretch further, so you should be careful not to over-stretch.

Warm Up (3)

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Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

Exercise (9)

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Shoulder press with dumbells on fitball - 2 sets of 15-18 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

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Dumbell flyes on fitball - 2 sets of 15-18 reps

Primary target:

Chest (Pectorals)

Equipment required:

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Single arm row with dumbell - 2 sets of 15-18 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic lunge - 2 sets of 15-18 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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Steps - 2 minutes

Primary target:

Legs (Quadriceps)

Equipment required:

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Side plank - 45 seconds each side

Primary target:

Stomach (Obliques)

Equipment required:

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Gluteal bridge - 60 seconds

Primary target:

Bum (Gluteals)

Equipment required:

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Plank - 60 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Abdominal crunch with raised legs - 3 sets of 18-20 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (5)

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Seated hamstring and back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Inner thigh stretch - 30 seconds

Primary target:

Legs (Adductors)

Equipment required:

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Chest stretch with fitball - 30 seconds each side

Primary target:

Chest (Pectorals)

Equipment required:

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Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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