5 abdominal exercises on a Swiss ball safe for your pelvic floor and your back!

5 abdominal exercises on a Swiss ball safe for your pelvic floor and your back!

#1 Bridge on a ball

  • Feet and calf are in contact with the Swiss ball. The hands are on the sides to help stabilizing

  • As you breathe out (belly in and tilting your pelvis backward), engage your pelvic floor muscles, then raise your buttock for 30cm (not too far to avoid to arch your back)

bridge on ball

bridge on ball

  • Still breathing out, raise one leg

  • Rest the leg on the ball again as you breathe in

  • Breathe out again to raise the other leg

  • Rest this leg on the ball as you breathe in

  • Finally, as you breathe out, rest your buttock on the floor still avoiding to arch your back

 

#2 Oblique muscles on a ball

  • Feet and calf are in contact with the Swiss ball. The hands are on the sides to help stabilizing

Oblique on a ball

Oblique on a ball (Right side)

  • As you breathe out (belly in and tilting your pelvis backward), engage your pelvic floor muscles, then raise your buttock for 30cm (not too far to avoid to arch your back)

  • Breathe out as you slowly bring both leg on one side

  • Breathe in while you bring back your leg in the middle

Oblique on a ball

Oblique on a ball (Left side)

  • Breathe out bringing both leg on the other side

  • Breathe in again as you go back to the center

  • Careful! Don’t go too far on the side and always control the ball

 

#3 Abdominal/ischial exercise on a ball

Abdo/ischio exercise

Abdo/ischio exercise

  • Feet and calf are in contact with the Swiss ball. The hands are on the sides to help stabilizing

  • As you breathe out (belly in and tilting your pelvis backward), engage your pelvic floor muscles, then raise your buttock for 30cm (not too far to avoid to arch your back)

  • Breathe in holding the position

  • Breathe out as you bend you knee to bring the Swiss ball under your buttock

  • Breathe out as you stretch your leg

  • Repeat 5 times

  • Breathe out to put your buttock on the floor

 

#4 Plank on a Swiss ball

Plank on the ball

Plank on the ball

  • Start on your fourth with your forearms on the ball

  • Breathe out and put your belly in as you engage your pelvic floor muscles. At the same raise your knees off the and your chest off the ball

  • Keep your back flat without arching your lower spine

  • On each exhalation put your belly a bit more in and engage more your pelvic floor muscles

  • Start holding the position for 30s and each week increase 10s

 

#5 Raise your feet sitting on a ball

  • Keep your back straight and your pelvic backward

  • On each exhalation your belly in and engage your pelvic floor

 

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