Ejercicios para El Suelo Pelvico Nivel Facil Moderado Dificil y

PELVIC FLOOR
EXERCISES
ABDOMINAL CRUNCH
DIFFICULTY: EASY - ALL FITNESS LEVELS
TYPE: CONDITIONING
GOAL: BUILD CORE STRENGTH
PROCEDURE
1. Lie on your back with your knees bent and your feet flat on the surface.
2. Extend your arms straight in front of you towards your knees.
3. Engage your deep abdominal muscles and lift your head slightly off the
surface while your reach your fingertips closer towards your knees.
4. Hold the tension in your abdominal area for 3 seconds.
5. Gently rest your head back on the surface.
6. Repeat 10 times.
7. Complete 2 sets per day.
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PELVIC FLOOR
EXERCISES
BIRD DOG – OPTION 1 – ARMS ONLY
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Begin on your hands and knees with a neutral spine.
2. Engage your core by pulling your belly button up towards the spine
and tightening your pelvic floor muscles lightly.
3. Slowly reach one arm out while maintaining stability and keeping
your muscles engaged.
4. Hold for 3 seconds and then return to the starting position.
5. Repeat with the opposite arm.
6. Repeat 10 times.
7. Complete 1 set 4 times a week.

PELVIC FLOOR
EXERCISES
BRACE SUPINE MARCHING
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Lie on your back with your knees bent.
2. Engage your deep abdominal muscles while slowly raising one foot a
few inches off the surface.
3. Hold for 1 second then set it back down.
4. Repeat with other leg as if in a marching motion.
5. As you perform this exercise, use your abdominal muscles to keep
your trunk steady.
6. Repeat 10 times.
7. Complete 1 set once a day.

PELVIC FLOOR
EXERCISES
BRIDGE WITH ARMS CROSSED
AND TOES UP
TYPE: CONDITIONING
PROCEDURE
1. Lie on your back with your knees bent. Cross your arms across your upper
chest. Lift your toes off the surface.
2. Engage your deep abdominal muscles. At the same time, contract your
pelvic floor muscles (vaginal or rectal) as if pulling a marble inside.
3. While keeping your muscles engaged and stable from shoulder to knees,
lift your buttocks off the surface.
4. Hold 5 seconds.
5. Repeat 10 times.

PELVIC FLOOR
EXERCISES
BRIDGE WITH TOES UP
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Lie on your back with your knees bent. Keep your heels on the
ground with your toes off the surface.
2. Engage your deep abdominal muscles and simultaneously contract
your vaginal or rectal pelvic floor muscles as if you’re pulling in a
marble.
3. With your muscles engaged, lift your buttocks off the surface while
keeping everything stable inside and out, shoulders to knees.
4. Repeat 10 times.
5. Complete 2 sets 4 times a week.

PELVIC FLOOR
EXERCISES
DIAPHRAGMATIC BREATHING
TYPE: BREATHING
GOAL: BODY AWARENESS
PROCEDURE
1. While lying down on your back, place one hand on your breastbone
and one hand on our abdomen near your navel.
2. Slowly take a deep breath in and focus on trying to get your hand on
your stomach to rise while the hand on your breastbone remains still.
3. As you breathe in, the hand on your stomach should rise.
4. When you breathe out, the hand on your stomach should lower.
5. Repeat 1 time.

PELVIC FLOOR
EXERCISES
DIAPHRAGMATIC BREATHING
TYPE: BREATHING
GOAL: BODY AWARENESS
PROCEDURE
1. Lie on your back with your legs out straight or supported under your
knees with a pillow or blanket.
2. Place one hand on your upper chest and one hand on your abdomen
near your navel.
3. Slowly take a deep breath in through your nose or through slightly
opened lips.
4. As you breathe in, the hand on your stomach should rise towards the
ceiling. Focus on this while feeling your abdominal wall expand.
5. Slowly let the breath out through your nose or slightly opened lips.
6. As you breathe out, the hand on your stomach should lower towards
the surface you are lying on.
7. Repeat 5 times.

PELVIC FLOOR
EXERCISES
BRACE SUPINE MARCHING
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
2. Engage your deep abdominal muscles while slowly raising one foot a
few inches off the surface.
3. Hold for 1 second then set it back down.
4. Repeat with other leg as if in a marching motion.
5. As you perform this exercise, use your abdominal muscles to keep
your trunk steady.
6. Repeat 10 times.

PELVIC FLOOR
EXERCISES
DOUBLE KNEE-TO-CHEST STRETCH
TYPE: STRETCH
GOAL: FLEXIBILITY
PROCEDURE
1. Lie on your back; relax your spine and pelvic floor muscles.
2. Take a few deep breaths, then raise one leg up towards your head.
3. Now raise your other leg while keeping your first leg up.
4. Hold both knees and gently pull them up towards your chest.
5. Hold for 30 seconds.
6. Repeat 3 times.

PELVIC FLOOR
EXERCISES
ISOMETRIC OBLIQUE STABILIZATION
TYPE: CONDITIONING
PROCEDURE
1. Lie on your back with both knees bent.
2. Bring one knee up towards your head, keeping a bend of about 90 degrees in your
knee and hip.
3. Place resistance on the lifted knee by pushing back against it with the opposite
arm to contract your obliques (these are your side abdominal muscles).
4. Make sure to keep your head and shoulders on the floor while doing so, and note
that there should be minimal movement of the knee as you contract your obliques.
5. Hold 5 seconds.
6. Perform the same exercise as above using your other knee and arm.
7. Repeat 10 times.

PELVIC FLOOR
EXERCISES
LOWER TRUNK ROTATIONS/
WINDSHIELD WIPERS
TYPE: RANGE OF MOTION
GOAL: ENHANCE RANGE OF MOTION
PROCEDURE
1. Lie on your back with your knees comfortably bent and your feet on the floor.
2. Gently rotate your pelvis and spine as you move your knees to drop on one side.
3. Hold five seconds.
4. Reverse directions and move your knees to drop on the other side.
5. Hold five seconds.
6. Repeat 10 times as you move through a comfortable range of motion.

PELVIC FLOOR
EXERCISES
MINI SQUAT
DIFFICULTY: EASY – ALL FITNESS LEVELS – REQUIRES BALANCE
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Begin with your knees shoulder-width apart
and your toes pointing forward. Use a chair,
counter, wall or other stable support if
needed for balance and safety.
2. Engage your pelvic floor muscles and keep
them held while you bend your knees and
lower your hips down in a sitting motion.
Lower yourself down about as far as you
would go if you were to sit in a chair.
3. Throughout the motion, keep your knees
in line with your toes. Do not allow them to
come forward over your toes.
4. Return to the starting position and release
your pelvic floor muscles.
5. Repeat 10 times.

PELVIC FLOOR
EXERCISES
PLIÉ SQUAT
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Begin standing with your legs apart, slightly wider than your hips.
Keep your weight on your heels. Use a chair, counter, wall or other
stable support if needed for balance and safety.
2. Squat, lowering yourself down as if you were sitting on a bench.
3. As you do, contract your pelvic floor muscles.
4. Return to the starting position and release your pelvic floor muscles.
5. Repeat 10 times.

PELVIC FLOOR
EXERCISES
POSTERIOR PELVIC TILT
TYPE: CONDITIONING
PROCEDURE
1. Lie on your back with your knees comfortably bent and your feet on
the floor.
2. Gently flatten the small of your lower back against the surface while
contracting your deep abdominals, as if you are pulling your belly
button towards your ribs.
3. Hold the tension in your abdominal muscles for 5 seconds while you
breathe normally.
4. Release and repeat 10 times.
5. Complete 2 sets once a day.

PELVIC FLOOR
EXERCISES
SAHRMANN LEVEL 1
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
2. Slide one leg out along the floor until fully extended.
3. While keeping your abdominal muscles engaged, slowly slide your
leg back to the bent knee position.
4. Perform the same exercise as above with your other leg.
5. Between each rep, relax your abdominal muscles.
6. Repeat 10 times.

PELVIC FLOOR
EXERCISES
SAHRMANN LEVEL 2
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
2. Lift one foot slightly off the floor and slide it out until fully extended
without touching the floor through the complete motion.
3. Once fully extended, allow your heel to rest on the floor, then bring it
back to the original bent knee position.
4. Perform the same exercise as above with your other leg.
5. Between each rep, relax your abdominal muscles.
6. Repeat 10 times.

PELVIC FLOOR
EXERCISES
SEATED MARCHING –
ALTERNATE ARMS AND LEGS
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. While sitting upright on an exercise ball,
contract your deep abdominal muscles.
2. Raise one arm and the opposite leg as shown.
Hold for two seconds.
3. Lower your arm and leg, then raise the opposite
arm and leg and hold for two seconds.
4. Repeat 10 times.

PELVIC FLOOR
EXERCISES
SEATED MARCHING WITH
ELASTIC BAND
TYPE: CONDITIONING
PROCEDURE
1. Sit upright in a firm chair with an elastic band
wrapped around your lower thighs.
2. Engage your deep abdominal muscles and raise
one knee upwards towards your chin.
4. Set your knee back down and alternate with the
other knee.
5. Repeat 10 times.

PELVIC FLOOR
EXERCISES
SEATED OBLIQUE ROTATION
TYPE: CONDITIONING
PROCEDURE
1. Begin in a seated position with both feet flat on the floor.
2. Engage your deep abdominal muscles while sitting up tall.
3. As you exhale, bring your right foot off the floor and tap your
right knee to your left elbow.
4. You should feel your abdominal and oblique muscles working to
complete the twisting motion.
5. Hold for 1 second.
6. Repeat 10 times.
7. Complete 2 sets 2 times a day.

PELVIC FLOOR
EXERCISES
SINGLE KNEE-TO-CHEST STRETCH
TYPE: STRETCH
GOAL: FLEXIBILITY
PROCEDURE
1. Lie on your back; relax your spine and pelvic floor muscles.
2. Take a few deep breaths, then raise your leg up towards your head.
Hold your thigh under your knee while pulling in to your chest for a
gentle stretch.
4. Lower your leg and repeat by alternating sides.
5. Repeat 3 times.

PELVIC FLOOR
EXERCISES
STANDING MARCHING/SINGLE LEG
TYPE: STRETCH/RANGE OF MOTION/BALANCE
GOAL: FLEXIBILITY/BUILD CORE STRENGTH/ENHANCE RANGE OF
MOTION
PROCEDURE
1. While standing, engage your deep abdominal muscles.
2. Lift one knee up.
4. While keeping your abdominal muscles braced, set your
foot down.
5. Repeat 10 times.
6. Switch sides and perform the same exercise with the
opposite leg.

PELVIC FLOOR
EXERCISES
STANDING MARCHING/SINGLE LEG
TYPE: STRETCH/RANGE OF MOTION/BALANCE
GOAL: FLEXIBILITY/BUILD CORE STRENGTH/ENHANCE RANGE OF MOTION
PROCEDURE
1. While standing, engage your deep abdominal muscles.
2. Lift one knee up.
4. While keeping your abdominal
muscles braced, set your foot down.
5. Repeat 10 times.
6. Switch sides and perform
the same exercise with the
opposite leg.

PELVIC FLOOR
EXERCISES
TRANSVERSE ABDOMINUS
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Lie on your back with your knees bent and feet flat on the surface.
2. Contract your lower abdominal muscles as if you were lifting your
foot off the surface about 1 inch high.
4. Lower your leg your leg while keeping your lower abdominal
muscles engaged.
5. Perform the same exercise as above with your other leg, like you’re
doing a low level march.
6. Repeat 10 times.

PELVIC FLOOR
EXERCISES
TRANSVERSE ABDOMINUS –
BRACING WHILE SITTING
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Sit upright in a firm chair.
2. Press your fingertips into your relaxed abdomen on
each side of your navel.
3. Inhale and hold for 5 seconds.
4. As you exhale, tighten and brace your abdominal
wall so you feels the muscles tense under your
fingertips.
5. Repeat 10 times.

PELVIC FLOOR
EXERCISES
WALL PUSH UPS
DIFFICULTY: EASY – ALL FITNESS LEVELS
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Begin standing facing a wall slightly closer than arm’s length away. Place your
arms in front of you with your elbows straight so your hands just reach the wall.
2. Engage your deep abdominal and pelvic floor muscles.
3. Bracing yourself with your arms, move towards the wall.
4. Before you reach the wall, push back to return to the starting position.
5. Release your deep abdominal and pelvic floor muscles.
6. As you go through this motion, make sure your feet remain planted and your
hands are on the wall the entire time.
7. Repeat 10 times.

PELVIC FLOOR
EXERCISES
WEIGHT SHIFT - LATERAL
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Begin in a standing position with
your knees partially bent. Use a chair,
counter, wall or other stable support
if needed for balance and safety.
2. Slowly shift your body weight to one
side, performing a Kegel exercise as
you do; this should help you sense
how Kegel exercises work on the
weight-bearing limb.
3. Hold for 2 seconds and release your
Kegel.
4. Perform the same exercise as above,
shifting your weight to the opposite
site.
5. Repeat 10 times.

PELVIC FLOOR
EXERCISES
BIRD DOG – OPTION 2 – QUADRUPED
HIP EXTENSION
DIFFICULTY: MODERATE
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Begin on your hands and knees with
a neutral spine.
2. Engage your core by pulling your
belly button up towards the spine
and tightening your pelvic floor
muscles lightly.
3. Slowly slide one leg behind you until
fully extended, keeping your toe on
the surface throughout the motion.
4. Inhale, engaging your glute muscles,
and lift your heel up until your leg is
extended straight behind you. Hold
for 3 seconds.
5. Exhale, lower your toe back to the
surface and return to the starting
position.
6. Repeat with the opposite leg.
7. Repeat 10 times.

PELVIC FLOOR
EXERCISES
BRIDGE WITH ADDUCTION
DIFFICULTY: MODERATE – REQUIRES BALANCE AND EXERCISE BALL OR PILLOW
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Lie on your back with your knees bent and an exercise ball or pillow
held between your knees.
2. Engage your deep abdominal and pelvic floor muscles.
3. Lift your hips up so your buttocks are off the floor, keeping the ball/
pillow between your knees and your muscles engaged.
4. Hold this position for 3 seconds, making sure to maintain a straight
line from shoulder to knee.
5. Return to the starting position and release your deep abdominal and
pelvic floor muscles.
6. Repeat 10 times.

PELVIC FLOOR
EXERCISES
DYING BUG
TYPE: CONDITIONING
PROCEDURE
1. Begin lying on your back with your arms and knees raised as shown in
the illustration.
2. Move your left leg in a downward motion, straightening it out towards
the ground.
3. At the same time, lower your right arm back past your head.
4. Keep your abdominal muscles contracted while doing this exercise.
Note that the larger the movements you make, the more challenging
the exercise becomes.
5. Return your leg and arm to the starting position.
6. Perform the same exercise as above using your opposite arm and leg.
7. Repeat 10 times.

PELVIC FLOOR
EXERCISES
EXERCISE BALL – SEATED
ALTERNATE ARMS & LEGS
DIFFICULTY: MODERATE – REQUIRES BALANCE
AND EXERCISE BALL
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. While sitting upright on an exercise
ball, contract your deep abdominal
muscles.
2. Raise one arm and the opposite leg
as shown. Hold for two seconds.
3. Lower your arm and leg, then raise
the opposite arm and leg and hold
for two seconds.
4. Repeat 10 times.

PELVIC FLOOR
EXERCISES
OBLIQUE REACHES
TYPE: CONDITIONING
GOAL: BUILDING CORE STRENGTH
PROCEDURE
1. From a lying position, raise your left leg while simultaneously
crunching your abdominal muscles and reaching towards your
raised foot with your right arm. If difficult, modify the exercise by
using a bent knee.
3. Lower your arm and leg back to the starting position and repeat
with the same leg and arm 10 times.
4. Perform the same exercise as above using your right leg and left
arm.

PELVIC FLOOR
EXERCISES
PARTIAL CURL-UP – OBLIQUES
TYPE: CONDITIONING
PROCEDURE
1. Begin lying on the floor with your knees bent.
2. Engage your deep abdominal muscles and slowly raise your
head and shoulders up and to the side so your shoulder blade is
completely off the floor.
3. Reach your arms to the outside of your opposite knee, keeping
your abdominals engaged.
5. Repeat 10 times.

PELVIC FLOOR
EXERCISES
PELVIC TILT WITH CRUNCH
TYPE: CONDITIONING
PROCEDURE
1. While lying on your back, press the small of your lower back into the
surface. Cross your arms at your chest.
2. Engage your deep abdominal muscles and carefully lift your head
off the surface.
3. Hold the tension in abdominal area for 3 seconds.
4. Gently rest your head back on the surface.
5. Repeat 10 times.

PELVIC FLOOR
EXERCISES
SINGLE LEG STANCE – REACH FORWARD
DIFFICULTY: MODERATE – REQUIRES BALANCE
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Begin standing on one leg. Use a chair, counter,
wall or other stable support if needed for balance
and safety.
2. Engage your pelvic floor muscles.
3. Reach forward with the arm opposite the leg
you’re standing on. Extend your arm forward as
far as you can without losing your balance.
5. Return to the starting position, releasing your
pelvic floor muscles as you do.
6. Repeat 10 times, using the same arm each time.
7. Change your stance so you are now
standing on the opposite leg.
8. Repeat the same exercise as above 10
times using the opposite arm.
10. Exercise options: This exercise can be
performed slowly, with a slow pelvic floor
muscle contraction; quickly, with a quick
contraction; or a combination of both
slow and quick contractions.

PELVIC FLOOR
EXERCISES
STRAIGHT LEG RAISE
DIFFICULTY: EASY TO MODERATE
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. While lying on your back, raise your leg with a straight knee.
2. Keep your opposite knee bent with your foot planted on the ground.
3. Hold for 1 second then return your leg to the starting position.
4. Perform the same exercise as above with your opposite leg.
5. Repeat 10 times.

PELVIC FLOOR
EXERCISES
BIRD DOG EXERCISES
BIRD DOG – OPTION 1 – BIRD DOG – OPTION 2 – BIRD DOG – OPTION 3 –

ARMS ONLY QUADRUPED HIP EXTENSION QUADRUPED ALTERNATE
PROCEDURE PROCEDURE ARM & LEG
1. Begin on your hands and knees with 1. Begin on your hands and knees with a PROCEDURE
a neutral spine. neutral spine. 1. Begin on your hands and knees
2. Engage your core by pulling your 2. Engage your core by pulling your with a neutral spine.
belly button up towards the spine belly button up towards the spine and 2. Engage your core by pulling your
and tightening your pelvic floor tightening your pelvic floor muscles belly button up towards the spine
muscles lightly. lightly. and tightening your pelvic floor
3. Slowly reach one arm out while 3. Slowly extend one leg and the muscles lightly.
maintaining stability and keeping opposite arm outwards. Your hip will 3. Slowly slide one leg behind you
your muscles engaged. move into a hip extension as you do until fully extended, keeping your
4. Hold for 3 seconds and then return so. toe on the surface throughout the
to the starting position. 4. While keeping your muscles engaged motion.
5. Repeat with the opposite arm. and maintaining a stable pelvis and 4. Inhale, engaging your glute
spine, hold for 3 seconds. muscles, and lift your heel up
6. Repeat 10 times.
5. Lower your arm and leg back to the until your leg is extended straight
starting position. behind you. Hold for 3 seconds.
6. Repeat with the opposite arm and leg. 5. Exhale, lower your toe back to the
7. Repeat 10 times. surface and return to the starting
position.
6. Repeat with the opposite leg.
7. Repeat 10 times.

PELVIC FLOOR
EXERCISES
BIRD DOG – OPTION 3 – QUADRUPED
ALTERNATE ARM & LEG
DIFFICULTY: DIFFICULT
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Begin on your hands and knees with
a neutral spine.
2. Engage your core by pulling your
belly button up towards the spine
and tightening your pelvic floor
muscles lightly.
3. Slowly extend one leg and the
opposite arm outwards. Your hip will
move into a hip extension as you do
so.
4. While keeping your muscles
engaged and maintaining a stable
pelvis and spine, hold for 3 seconds.
5. Lower your arm and leg back to the
starting position.
6. Repeat with the opposite arm and
leg.
7. Repeat 10 times.

PELVIC FLOOR
EXERCISES
DUMBELL PULL OVER
TYPE: CONDITIONING
PROCEDURE
2. Draw your deep abdominals in towards your spine.
3. With light hand weights or cans of soup in your hands, slowly lift both
weights above your head while keeping a slight bend in your elbows.
4. Hold 3 seconds.
5. Return the weights to the starting position, keeping your shoulders on
the surface and your abdominals tightened while doing so.
6. Repeat 10 times.

PELVIC FLOOR
EXERCISES
FOAM ROLL MARCHING
TYPE: STRETCH/CONDITIONING/BALANCE
GOAL: BUILD CORE STRENGTH/ENHANCE RANGE OF MOTION
PROCEDURE
1. Lie on a foam roll so your head and buttocks make contact.
2. Flatter your lower back and press it against the roll.
3. Raise one leg up and hold for 1 second.
4. Return leg to the original position.
5. Perform the same exercise as above with the other leg.
6. Repeat 10 times.

PELVIC FLOOR
EXERCISES
LATERAL LUNGE - DIFFICULT
DIFFICULTY: DIFFICULT – REQUIRES BALANCE
TYPE: CONDITIONING
GOAL: CORE STRENGTH
PROCEDURE
1. Begin from a standing position with a small space between your feet. Use a
chair, counter, wall or other stable support if needed for balance and safety.
2. Step to the side with one foot, while bending your opposite knee in a
lunging position.
3. As you do this motion, perform a Kegel squeeze while you are lowering
your buttocks towards the floor. Keep your knees in line with your toes
throughout the motion.
4. Extend your arms forward each time you bend as a
counterbalance, or hold onto your support if needed.
6. Return to the starting position, releasing your
pelvic floor muscles as you do.
7. Repeat for the opposite site.
8. Repeat 10 times.

PELVIC FLOOR
EXERCISES
LOOPED ELASTIC BAND HIP FLEXION
EXTENSION/SUPINE MARCHING
DIFFICULTY: MODERATE TO DIFFICULT
TYPE: STRETCH/CONDITIONING
PROCEDURE
1. Lie on your back with an elastic band looped around your feet as shown.
2. Bend one knee and hip towards your chest as you pull against the resistance
of the elastic band.
4. Lower your knee to the original position.
6. Repeat 10 times.

PELVIC FLOOR
EXERCISES
SUPINE 90-90 MARCHING/
PELVIC BRACING
DIFFICULTY: MODERATE TO DIFFICULT
TYPE: RANGE OF MOTION/CONDITIONING
PROCEDURE
1. Lie on your back with your pelvis and
lower back flattened against the surface.
2. Raise your legs to the “90-90 position”:
Your knees are raised the air and bent
at 90 degree angles. This is the same
posture as if you were sitting in a chair,
except that you are lying on your back.
3. Do not allow your lower back to arch
upwards during the entire exercise.
4. Lower one leg so your foot almost
touches the floor.
6. Return your leg to the 90-90 position.
7. Perform the same exercise as above with
the other leg.
8. Repeat 10 times.

PELVIC FLOOR
EXERCISES
UNSUPPORTED BICYCLE BRACE
TYPE: CONDITIONING
PROCEDURE
1. Lie on your back with your knees bent and raise both feet off the
surface.
2. Straighten one leg out in front of you.
4. Return your leg to the original position
6. Repeat 10 times.

PELVIC FLOOR
EXERCISES
ELASTIC BAND BICYCLE BRACE
DIFFICULTY: VERY DIFFICULT
TYPE: CONDITIONING
PROCEDURE
1. Lie on your back and wrap an elastic band around your feet.
2. Perform a slight posterior pelvic tilt by rocking your pelvis backward
to flatten your lower back against the floor.
3. Raise both feet off the floor.
4. Straighten one leg in front of you.
5. Hold 2 seconds.
6. Return your leg to the bent position.
7. Perform the same exercise as above with the other leg, as if you
were riding a bicycle.
8. Repeat 10 times.

PELVIC FLOOR
EXERCISES
SIDE PLANK CRUNCHES
TYPE: CONDITIONING
GOAL: BUILD CORE STRENGTH AND IMPROVE BALANCE
PROCEDURE
1. While on your side, lift your body up on your elbow and feet
while engaging your deep abdominal muscles. Try to keep your
spine straight.
2. Hold this position and place your topmost hand on your head.
3. Move your elbow and knee towards each other as you lower your
elbow and flex your hip and knees.
5. Return your arm and leg to the starting position.
6. Repeat 10 times.

PELVIC FLOOR
EXERCISES
SUPINE CRUNCH TOUCH
W/EXERCISE BALL
TYPE: CONDITIONING/BALANCE
PROCEDURE
1. Lie on the floor with your knees bent and feet flat on the surface. With a ball or
pillow in your hands, extend your arms over your head.
2. Draw both knees towards your chest while you bring the ball/pillow towards your
knees. Touch your knees to the ball/pillow.
4. Slowly return the starting position, with your knees bent and feet flat on the
surface and with the ball or pillow extended over your head.
5. Repeat 10 times.


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Ejercicios para El Suelo Pelvico Nivel Facil Moderado Dificil y

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PELVIC FLOOR

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

BIRD DOG – OPTION 1 – BIRD DOG – OPTION 2 – BIRD DOG – OPTION 3 –

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

NATIONAL ASSOCIATION FOR CONTINENCE | NAFC.ORG | 1-800-BLADDER

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