The learning centre should be studied carefully to make sure you get the most from the next section

Topics Covered

- Pelvic Floor Anatomy

- Abdominal Muscles

- Diaphragm & Breathing

Exercise 10 - The Combination (pelvic floor & abdomen)

  • Now we combine exercise 8 & 9 by working with the pelvic floor and abdomen at the same time

Exercise

4 Lie on your back with your knees bent up. (You can also do this exercise lying on your side)  
     
1 Press your finger tips into the lower abdomen at your stomach just inside your “hip bones”.  
     

5

3

Draw in the lower abdomen and the pelvic floor

  
     

6

3

 

Now release both the abdomen and pelvic floor.

Flop out the stomach completely. Don’t just stop contracting, make sure you have released fully.

 

  
     
2 Practice this repeatedly on a daily basis until you feel you have mastered the technique. Take your time and do not rush.  
     

 

   3
 

Tips

1. By contracting ( and similarly releasing) the tummy and the pelvic floor at the same time, one helps the other - see if you can notice this connection.

2. Bear in mind, this exercise will require a lot of concentration.

3. The difference between the contraction and release should become more apparent with each repetition
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