How to Do Pelvic Floor Exercise w/ Ball | Female Bodybuilding

Hey there! Today, I want to talk to you about an important aspect of female bodybuilding – pelvic floor exercises. In particular, I want to show you how to do pelvic floor exercises with a ball. This exercise is crucial for strengthening the muscles in your pelvic area, which can help improve your overall strength, stability, and even prevent issues like pelvic floor dysfunction. So, let’s dive into how you can incorporate this exercise into your routine.

First off, why are pelvic floor exercises so important for female bodybuilders? Well, your pelvic floor is a group of muscles that form a hammock-like structure at the bottom of your pelvis. These muscles play a key role in supporting your pelvic organs, including your bladder, uterus, and rectum. When these muscles are weak, it can lead to issues like urinary incontinence, pelvic organ prolapse, and even discomfort during intercourse.

As a female bodybuilder, having a strong pelvic floor is crucial for providing stability and support to your core muscles during weightlifting and other intense workouts. Not only that, but a strong pelvic floor can also help improve your posture, reduce the risk of injury, and enhance your overall athletic performance.

So, how do you do pelvic floor exercises with a ball? The exercise I want to show you today involves using an exercise ball to add an extra challenge to your pelvic floor workout. Here’s how you can do it:

1. Start by sitting on the exercise ball with your feet firmly planted on the ground and your back straight. You can place your hands on your hips for added stability.

2. Take a deep breath in, and as you exhale, engage your pelvic floor muscles by gently lifting them up and in. Think of pulling your pelvic floor muscles towards your belly button.

3. Hold this contraction for a few seconds, making sure to keep your breathing steady. You should feel a slight tightening in your pelvic area.

4. Release the contraction and relax your pelvic floor muscles. Take a moment to rest and breathe before repeating the exercise.

5. Aim to do 10-15 repetitions of this exercise, focusing on quality over quantity. Make sure to maintain good posture throughout the exercise and avoid holding your breath.

By incorporating this pelvic floor exercise with a ball into your regular workout routine, you can help strengthen and tone your pelvic floor muscles, leading to improved stability, control, and overall pelvic health. Not only that, but you may also experience improved bladder control, reduced risk of pelvic floor dysfunction, and enhanced core strength.

Remember, consistency is key when it comes to pelvic floor exercises. Try to incorporate this exercise into your routine at least 2-3 times a week, and gradually increase the intensity and duration as your strength improves. With dedication and practice, you can reap the benefits of a strong and healthy pelvic floor, and take your female bodybuilding to the next level!

So, give this pelvic floor exercise with a ball a try and feel the difference it can make in your workouts and overall health. Your pelvic floor will thank you!

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