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 13 - The Combination + Continuous Breathing

  • Now on top of exercise 12, we commence continuous breathing while we hold.

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

Without breathing, draw in the lower abdomen and the pelvic floor

  
     
7

Now start to breathe normally while you continue holding. There is no need to breathe deeply. Keep this up for approximately 10 seconds. - THIS IS WHAT MAKES THIS EXERCISE DIFFERENT - By holding for the 10 seconds you are further training your pelvic floor.

  
     

7

 

3

Now make a long breath out, like a sigh, whilst still holding your tummy and pelvic floor in.

The pelvic floor might want to drop down, don't let it keep holding to the end of a prolonged out breath

Do an extra squeeze at the end to make sure the back passage is still engaged

Now stop and prepare to let go

  
     

7

6

3

 

Now let go as normal using a SNIFF, FLOP & DROP

  
     
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. As you continue holding, don't let your chest rise.

2. If you feel the pelvic floor dropping just squeeze again to hold it in.

3. It is important to squeeze at the end before you drop to improve your awareness of muscle strengthening.
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