Video transcription

Hi, I'm Bryan Francis from Billy Beck III Personal Training and Performance Center. And today I'm going to show you how to do pelvic floor exercises. With me here to demonstrate is my good friend Stephanie Prietto. Now, what people must realize is as you're on the floor, you're doing these pelvic floor exercises, you have to know first and foremost, how to engage your core. You don't want to lie on the ground and just start flarin' your legs up and down, we want to make sure our core's engaged before we do any movement. So what we're going to demonstrate is one, how you do that movement and two, how you engage your core before you actually even do the exercise. So Stephanie's laying on the ground, now what most people do when they lay on the ground, they get this excessive lumbar curvature in the bottom of their spine, so I can actually stick my hand almost all the way through underneath. So the first thing you're going to do to engage your core is you're going to press that low back into the mat, so like right now, I feel her pressure on my fingers. The second thing you're going to do is you're going to suck your belly button in toward your spine. What that does is activates your core, it keeps your spine nice and ridged. So from this position, the first movement Stephanie's going to do, she's going to start with her legs straight up. Now, maintaining that low back pressed into the ground, she's slowly going to lower her legs and she's going to lower them to the point where she feels that low back arch and then she's going to pull her legs back up. And as you get more and more conditioned with those core muscles, you'll be able to lower your legs more and more. The second movement she's going to do, she's going to have both feet on the ground. Again, start with that belly button pulled in. Now she's going to drive through her heels and bridge her hips up to a bridge position. Squeeze the top position for two seconds, slow on the way down. Drive up through the heels and slow on the way down, now to progress this movement, she could go to a single leg movement where she'll extend one leg out, bridge out and come down. So this is more challenging 'cause we're only pushing with one side now. Again, the whole time, that belly button is pulled in towards that spine and the last and final movement is she's going to do a reverse crunch. She's going to pull both knees in and just rotate the pelvis off the floor with control and rotate back down. I'm Bryan Francis, and this has been how to do pelvic floor exercises.