Full Body Workouts

These video workouts include full body movement using pelvic floor cues. You can use different Ballzy weights and increase or decrease your intensity depending on where you are in your journey

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Quick Pelvic Floor Workouts

Understand your pelvic floor muscles and how to engage them when doing core specific work and how to activate them in a full body workout against gravity.

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Mind Body Connection

Learn how to use your pelvic floor in everyday movement. Sometimes we just want a "reset" of our nervous system.

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Additional Pelvic Floor Exercises & Challenges

Basic Inner Core Toning

Wear Ballzy for 10 minutes, 3x per week for a deep inner core workout.

As you feel comfortable in the lighter weight try a heavier ball and take notice of the different results.

Want more? Check out the Ballzy Quick Pelvic Floor Workouts video playlist. 

Mind-Body Connection Drills

Choose a lighter Ballzy. Mindfully contract for a count of 4, then fully release to a count of four. Rest after 10 repetitions.

Next, try contracting for 2, then relaxing for 2. Can you contract and release to a count of 1, or to the beat of your favorite song? Just for fun, try different rhythms. What do you like best?

 Want more? Check out the Ballzy Mind Body Connection video playlist. 

Easy Release Training

Put in a heavier Ballzy and lie on your back. Hug Ballzy as hard as you can for 3 seconds, then fully release to a slow count of 4.

Letting go more slowly puts the emphasis on the eccentric motion, or relase, which is just as important as the concentric motion, or contract. Remove Ballzy after 10 reps, noticing the renewed feeling of space within.

  

Ballzy Elevators Challenge

Stand while wearing Ballzy.

Exhale as you hug Ballzy up inside for 5 to 8 seconds.

Relax as you inhale for 5 to 8 seconds. 

Repeat up to 5x

Remember you can do this anywhere and anytime you're wearing Ballzy!


Ballzy Intervals Challenge

Work through interval contraction patterns to enhance agility and muscle control in all dimensions. Be sure to breathe!

  • HOLD for 2 seconds, HALF RELEASE for 2 seconds, FULL RELEASE for 5 seconds
  • HOLD for 4 seconds, HALF RELEASE for 2 seconds, FULL RELEASE for 5 seconds
  • HOLD for 6 seconds, HALF RELEASE for 2 seconds, FULL RELEASE for 5 seconds.
  • HOLD for 8 seconds, HALF RELEASE for 2 seconds, FULL RELEASE for 5 seconds

Repeat up to 5x

Remember you can do this anywhere and anytime you're wearing Ballzy!

 

Take the Next step

Build your Ballzy core plan

Schedule your free 15-minute consultation and work with a Ballzy expert to create your custom core plan.

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