In this video, we go over the need to STRENGTHEN and RELASE our pelvic floor. Because each is equally important! We also go over my favorite helpful PF visual: the blueberry visual.
This video isn't meant to be used as a workout, but rather to be educational so you can PRACTICE these exercises and implement them in your everyday, functional movements. These are exercises you can (and should!) do all three trimesters.
Due to everyone having very different pelvic floors, I don't treat this as a workout. I demonstrate the exercises and show you how they're supposed to be done. If you would consider yourself a "beginner" with pelvic floor (maybe you just started learning about it, you're not so sure you can connect to it, etc) then follow the beginner format below. If you think you're a bit more "advanced" (you have done pelvic floor exercises before, you already knew what it was, you can confidently connect to it, etc), then follow the more advanced format below.
Cat/Cow: great throughout all of pregnancy, and especially for relaxing during third! BEGINNER: 2 sets of 10 | ADVANCED: 3 sets of 10
Pelvic Tilt: Contract the abdominals and glutes and tilt the lower pelvis forward and the upper pelvis backward. Think of the navel pressing toward the spine. Hold the contraction for 6 to 10 seconds and relax to the neutral pelvis position. BEGINNER: 2 sets of 10 | ADVANCED: 3 sets of 10
Birddog Ball Squeeze: BEGINNER: 3 sets of 5 | ADVANCED: 3 sets of 10
Decline Glute Kickbacks: BEGINNER: 3 sets of 10 (each leg) | ADVANCED: 3 sets of 15 (each leg)
Side Lying Ball Squeeze; BEGINNER: 2 sets of 5 (each side) | ADVANCED: 3 sets of 8-10 (each side)
Glute Bridge Ball Squeeze: BEGINNER: 3 sets of 10 | ADVANCED: 3 sets of 12
Tabletop (Single Arm) Ball Press: BEGINNER: 2 sets of 5-8 (each arm) | ADVANCED: 3 sets of 8-10 (each arm)
Elbows Table Top Hug The Baby: This exercise is great during third trimester! BEGINNER: 3 sets of 5 | ADVANCED: 3 sets of 10
Reverse Table Top Ball Squeeze: BEGINNER: 2 sets of 8-10 | ADVANCED: 3 sets of 8-10
Stability Ball Hug The Baby: Another great one during third trimester! BEGINNER: 3 sets of 5 | ADVANCED: 3 sets of 10