#1 Bridge on a ball
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Feet and calf are in contact with the Swiss ball. The hands are on the sides to help stabilizing
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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)
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Still breathing out, raise one leg
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Rest the leg on the ball again as you breathe in
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Breathe out again to raise the other leg
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Rest this leg on the ball as you breathe in
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Finally, as you breathe out, rest your buttock on the floor still avoiding to arch your back
#2 Oblique muscles on a ball
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Feet and calf are in contact with the Swiss ball. The hands are on the sides to help stabilizing
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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)
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Breathe out as you slowly bring both leg on one side
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Breathe in while you bring back your leg in the middle
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Breathe out bringing both leg on the other side
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Breathe in again as you go back to the center
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Careful! Don’t go too far on the side and always control the ball
#3 Abdominal/ischial exercise on a ball
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Feet and calf are in contact with the Swiss ball. The hands are on the sides to help stabilizing
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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)
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Breathe in holding the position
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Breathe out as you bend you knee to bring the Swiss ball under your buttock
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Breathe out as you stretch your leg
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Repeat 5 times
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Breathe out to put your buttock on the floor
#4 Plank on a Swiss ball
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Start on your fourth with your forearms on the ball
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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
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Keep your back flat without arching your lower spine
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On each exhalation put your belly a bit more in and engage more your pelvic floor muscles
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Start holding the position for 30s and each week increase 10s
#5 Raise your feet sitting on a ball
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Keep your back straight and your pelvic backward
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On each exhalation your belly in and engage your pelvic floor
