The Pilates Mat sequence is the focus for this workout as we incorporate many of the most effective pelvic floor exercises while practicing diaphragmatic breathing exercises.
This workout slowly begins from a supine position as we practice pelvic tilts and pelvic floor engagement. Learn to control the front, middle, and rear areas of pelvic floor engagement.
Next, practice rollups, bridges, roll-over, double and single leg stretch, plus the crisscross exercises as you coordinate pelvic floor contractions.

As we move to the inner and outer hips, practice several supine, sidelying, and prone hip strengthening exercises using the mini ball Stabilize the pelvic floor and strengthen the hips using a mini ball. These exercises can be done for men and women alike to help with core strengthening, bladder control, and pelvic stability.

Purchase the equipment used in this video from Amazon:

Small Pilates Sponge Ball: https://amzn.to/3jaRsE9
Yoga Mat: https://amzn.to/2ZDSMrH

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