In this lecture we will learn about pelvic stability and pelvic floor. So pelvic stability is very important in practice exercises because when you keep your pelvis stable, did this gives you the, this allows you to use the maximum capacity of your muscles. Okay, so we will continue with few exercises to understand how to keep your pelvis stable because we tend to move it and if you don't think about it actually is very normal that we remove it. So let's try a few exercises and let's see how we can keep our pelvis stable. Okay, so first let's go on our force. Okay.

So here I want you to take good shape here, mice or four shape so you have a 90 degrees Hear and same also here. All right. So here our pelvis, okay, so my pelvis is here when I put my hands on my bones here, right and left and when I do a triangle like this, so that's basically where your pelvis is an X actually where we are trying to keep stable during our platters exercises. Okay, so let's go back to our all four. So I want to slowly once you get to position once you are ready, I want you to think about your right hand. Okay, just make it noise.

So your right hand is here. Alright, so once you realize where your right hand is, so I want you to slowly lift your right arm parallel to the floor with an inhale, so inhale. And except bring the arm down. Very good. So, if you notice when I'm lifting my arm, my body position is not changing. It's very normal that when you lift your arm means that you are losing your balance because you are missing one of the part that is keeping you balanced here.

So just watch me doing a wrong example of keeping your pelvic stable, okay, so when I lift my arm, you see what happened. Now, my hip going back, because this is more comfortable if I move my hand arm like this, and when I come back, I moved down to this is not correct. So what is my focus here is that I need to keep my hips stable. So let's try one more time with the other hand. So let's find our left hand here. Slowly with an inhale, lift.

Your left arm parallel to floor within inhale and exhale down. Again, here, nothing else is moving, I'm not bending this elbow like this, or moving my back, not just keep everything in the same position. Okay? So to be able to keep everything in same position, you need to use your apps, you need to focus and you need to think not to move anything else. That's why we need concentration in plotters. Okay, so let's try one more time by knowing all these points.

So I want you to think about your right arm again. All right, and try to lift your right arm without moving anything. So let's try together. Inhale, lift your right arm and exhale down. So you see this is much better. So we do one more time.

To do it for the other arm, inhale up. Exhale down. Very good. So let's try the same moment with our legs this time. Okay, let's see how it feels. So again, try to keep your pelvis stable.

So we didn't inhale, find first find your right leg here. If this can be confusing sometimes, because you're not seeing and you don't know. So just find your right leg. This can be more challenging, okay. So with an inhale, I want you to lift your right leg parallel to the floor, inhale up. Let's see if it's parallel.

It's not hiking, okay, just here, and exhale down. So you see here again, if I attempt to move my leg up like this, this is not good. You see, my hip is opening and I'm losing my position. is not good. So we try to keep the table. So let's try with the other leg again.

Just concentrate, keep everything stable and just move your leg up. Inhale, up. Exhale down. Very good. All right. So here, the key is to squeezing your abs.

If you squeeze your abs and use the train coming from here, then you will be able to do better. Okay, so now let's make it more challenging. Let's try to lift our right hand and left like together. Okay, so again, remember to keep your abs engaged. And with an inhale, I'm slowly moving my right arm and left leg together. up, inhale up your balance.

I know it's challenging and I still am Things loaded together down, you see. So, if you're losing your balance at the beginning, just don't worry, okay. With the practice it will be better and better. Just keep practicing. Now let's try the other side. With an inhale.

Now I'm moving my left hand and write like, so let's drag it in, help bring everything up. And exhale. Right, see how it feels. So keep practicing this move because this exercise is a great way to to muster the pelvis, a pelvic stability, okay? So another exercise that you can do is when you lie on your back here, okay, let's go back and look down. So here I am in my natural position.

Now right? So my pelvis is parallel to floor and my knees are bent with the 45 degrees here. Just I want you to take your hands and place on your bones here and close your hands. Okay, so you are having this shape on your pelvis here. This gives you a feeling of what your pelvis is doing here. Okay, so you're more cautious about what you're doing.

So slowly, I want you to tilt your pelvis forward, okay? So, very, very tiny move. Okay. So just feel so this is your natural position with an inhale. I want you to bring your pelvis forward. Imagine someone is rolling your pelvis forward, just a little more here.

Forward. So here I have a big hole on my back and my pal is forward. Okay? Not roll back and come back to natural position. Now continue rolling back and close this hole here. So now my pubic bone here is height.

Okay? So, after this position, again, bring your pelvis forward and further forwards. Yeah. So this gives you the feeling. Okay, here, what's happening? You see the move forward and back, forward and back, forward and back.

So this helps you actually to find the optimum position. Okay, just keep doing this exercise few more times until you feel what's happening there. Okay. All right. So let's work on keeping our pelvis stable exercises. So I bend my knees Okay, and I slowly lift my right knee up.

So I have my two degrees angle here. I keep my like here and I lift the other leg up. Okay, so my legs are together and their hip width apart. Very good. From this position, so you can place your hands on your pelvis again, just to see how, what's going there. So we did inhale, I want you to lower your rights like down and tap the floor with your toe without touching your heartbeat.

Okay? So inhale, bring the leg down and exhale up the tip. So while you do this move, keep your pelvis this bone stable. So let's try with the other leg. Inhale, Down. Up.

Great. So imagine here you have Hot poop on your belly and you're trying not to make it fall down. Okay? So let's try again. Inhale, lower the leg down and exhale up the other leg. Inhale down.

Exhale up. Inhale down. Exhale up. Inhale down. Keep doing all right, so I can bring both your knees, legs down. Let's stand up.

So in this exercise, actually, you're putting your mind into this part in your pelvis. Maybe normally you don't realize or when Do other sports you don't realize that you're moving your pelvis which could be totally fine, but in flatus the goal and the most important thing is to keep your pelvis stable. Again, this gives you the capability of using your muscles at the maximum level. So that's very, very, very basic, but very important, intuitive. So just keep practicing these exercises just we did in this video, okay, and see how you feel and see how much you can keep your pelvis stable.