- Perform lying on your back with the knees gently bent and feet firmly planted
- It is best to complete this exercise without any distractions and in a calming space
- Contract the pelvic floor as if you were trying to stop yourself from passing wind
- Other cues: picking up a blueberry with your back passage, zipping from vagina to anus, walking into ice cold water.
- Completely relax after the contraction
- When contracting ensure that the muscles of the thigh and buttocks don’t activate
- Complete these 3 variations in contraction:
- 10x fast reps
- 8-12 reps of 6-8 second maximum voluntary contraction
- 60 seconds submaximal 30-50% contraction
Category: Strength Region: Pelvis Position: Supine Activation: Concentric Unilateral: No
