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

 

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Lie on your back with your knees bent and feet on the floor shoulder width apart. You can also do this exercise lying on your side

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Press your finger tips into the lower abdomen at your stomach just inside your “hip bones”.

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Draw in the lower abdomen and the pelvic floor

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Now release both the abdomen and pelvic floor. Drop the pelvic floor all the way back towards the coccyx.

Flop out the stomach out completely. Don't just stop contracting, make sure you have released fully - but keep it soft as you release, don't push it out

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Practice 10 reps at a time until you feel you have mastered the technique. Take your time and do not rush.

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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, but if not don't worry it is more automatic in some than others
  2. Bear in mind, this exercise will require a lot of concentration
  3. The difference between the contraction and release should become more apparent as time goes by
  4. Sometimes if you are not releasing completely, the contraction range becomes smaller and smaller and you feel less as you go on. You may feel that the muscle is tiring but in fact it is often just because you didn't release well enough on the last contraction before going on to the next