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pelvic floor exercises: Pelvic floor exercise power pool

exercise The power of the pelvic floor. Strengthens the thighs, the liftet Pobasis, stretches the instep.

Starting position:

• knees, legs apart to show V-shaped. If the legs weitgegrätscht to protect The knee is closely strict. The arms crossed over his chest, his hands are relaxed from the shoulders.

How it works:

• activate the pelvic floor, by contracting the sit bones. The power to the front to the pubic bone, draw it back to the coccyx.
• vertically align the pelvis, pubic bone and tailbone move perpendicular to the ground. Lift
• From the power of the pelvic floor, the bottom 5 cm from the heels.
• pulsate 30 times with the pelvic floor: even more tension, easy to solve, more tension, easy to solve.
• sit back, relax briefly, 2 repetitions.
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