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LY💾 Save this gem for later. I use this exercise in almost every class warm up. ⬆️ It is more than just “squeezing” your pelvic floor. You are actively forcing your pelvic floor to coordinate with your deep abdominals (transverse abdominals), your diaphragm and your deep stabilisers which results in much higher pelvic floor activation. Your total core system is working 🔥
How to do the exercise? 👇🏽
• get on all fours, wrists below shoulders & knees below hips
• take a deep breathe in through the nose and push away from the mat (neutral spine)
• then exhale through the mouth to hover the knees 1cm off the mat
• keep breathing and move the knees left and right 8 times (keep arms straight with very soft bend in elbows)
• keep hovering the knees off the mat and pulse into the ball for 8 breathes (you can also use a pillow)
• lower knees down and rest in child’s pose
SAVE THIS TO INCLUDE IN YOUR WEEKLY ROUTINE
#bearplank #pilates #matpilates #kegels #pregnant
@lynntopilates
