Pelvic Floor

No equipment necessary. Bird dogs, crunches, and hip extensions are all to be done after/while doing the "drawing in maneuver" which is to exhale, and clench the abs as if you are trying to draw your bellybutton in toward your spine.

Exercises

Conjunto 1: 2 rodadas

Kneeling Hip Flexor Stretch

40 segundos

Conjunto 2: 1 rodada

Glute Bridge

30 segundos

Conjunto 3: 2 rodadas

Single Leg Glute Bridge

30 segundos

Conjunto 4: 1 rodada

Drawing In Maneuver

45 segundos

Cat Cow

45 segundos

Child's Pose

30 segundos

Conjunto 5: 2 rodadas

Bird Dog

45 segundos

Conjunto 6: 1 rodada

Squats

30 segundos

Conjunto 7: 2 rodadas

Toe Tap Back To Knee Up

30 segundos

Conjunto 8: 2 rodadas

Lateral Step Ups

40 segundos

Conjunto 9: 1 rodada

Pelvic Tilts

45 segundos

Conjunto 10: 2 rodadas

Crunches

30 segundos

Conjunto 11: 2 rodadas

Dead Bug

30 segundos

Conjunto 12: 1 rodada

Hip Extension

30 segundos

Hip Extension

30 segundos

Treinos Relacionados

Pelvic Floor

10 mins 45 segs, Iniciante

Core And Posture

6 mins 50 segs, Moderado

All Strength

10 minutos, Iniciante

Basic Core

6 mins 36 segs, Iniciante

Back Exercises

8 minutos, Iniciante

Full Body

1 min 8 segs, Moderado

Escolha Principal para este Treino

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.

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