Equipment Needed: Armless Step or chair, Foam wedge or pillows, optional internal vaginal "smart balls"

Total Running Time: 26 Minutes

Chapters:
Balloon Demo (5 Minutes)
Seated Core (6 Minutes)
Supine & Prone Core (6 Minutes)
Seated Yoga Twists (4 Minutes)
Pelvic Diaphragm Info (5 Minutes)

Anna Benson leads this 20 min. workout to tone the core, strengthen the pelvic diaphragm & improve posture. A special 6 minute information section includes additional instruction on how to engage the interior pelvic muscles.

Workout Summary
Balloon Warm-up (5 minutes) demonstrates a basic vocabulary of internal movements. Seated core (6 minutes) uses any household step. Internal diaphragm exercises are combined with spinal movements. Easy stand-up & sit-down squats tone the hips and thighs.

Supine & Prone Core (6 minutes) exercises use pillows to tone the front, sides & back of the torso. Supine yoga (4 minutes) uses pillows to lift hips and lengthen hamstrings. Seated twists increase flexibility & straighten the spine.

Pelvic Diaphragm Ino (6 minutes) helps reduce incontinence & improve sexual pleasure. Balloons demonstrate the different internal muscles of the pelvic floor & help the user understand how to "feel" the exercises. The merits of wearing internal vaginal "smart balls" during the workout are compared to the gravity force of a medicine ball.