5 minute Pelvic Floor Routine

This will just take 5 minutes.  I promise.

1. Begin by breathing more mindfully. Once you have a nice rhythm, begin contracting your pelvic floor each time you exhale. Do this 5 times.

Cues that might work for you:
Imagine you are trying not to pee
Imagine you are trying not to fart
Drink a milk shake through a straw with your vagina (Got that one from a client) 

2. Stand up. Engage your pelvic floor. Breathe. Squat down. Stand up. Release your pelvic floor. Did you feel a difference when you released it or did the contraction fade already. Keep trying until you can feel a difference. Do this 5 times.

3. Repeat 1 & 2

Done!  Good for you.

Finding it difficult to stay disciplined with your pelvic floor exercises on your own? Feeling like you need more instruction and cues? You're in luck...there's an app for that! Download the Fit 4 Two-approved Pelvic Floor Trainer App and enjoy both visual and audio routines at your fingertips.