Name: Playbook - Ashley Watts - Pelvic Floor 1
Uploaded: 2023-12-30T02:39:17.029Z
Duration: 15 min
Description: Pelvic Floor 1

- Sit on the ground in a comfortable position, crossing your legs or keeping them straight out 
- Slowly inhale for 3 seconds while holding a kegel
- Release for 3 seconds

Diaphragmatic breathing

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- While at the bottom of a squat, hold a kegel for 3 seconds  
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up into the air, holding a kegel as you drive upwards
- While glutes are in the air, slowly tilt your pelvis to one side now focusing on holding a kegel 
- Release the kegel as you return back to neutral position for 2 seconds 
- Alternate sides for a total of 10 reps per side
- Lower back slowly to starting position once completed

Glute bridge w/hip tilts

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Pelvic Floor 1

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