Pelvic Floor Exercise

Pelvic floor exercise using the hip adduction machine.

You’ll first set the weight to 60% your one rep max. If you don’t know your one rep max.  Just find a weight that is challenging but can be held for 30 seconds.

Secondly, raise your butt off of the seat and make sure your lower back is pressed against the back rest.

Next contract the weight and hold.

While holding the weight take a deep breath hold for three seconds then exhale all of the air out. Force as much as you can out then breathe deeply again.

Repeat this five times to complete the set 

Also, our mode, coach Meri recommends to go pee before starting this exercise.