This is a low intensity workout focussing on your core, including your pelvic floor. It also works your inner thighs, and adductor muscles which are very much connected to your pelvic floor too.
You just need a ball to do this workout, I use a pilates one but you can use a kids one too - just preferably have one with a bit of 'give' in it.
There are 5 exercises in this workout:
Heel taps with ball squeeze behind knee - 15 reps each side
Side plank with ball squeeze between knees - 15 reps each side
Skydiver with ball squeeze between ankles - 15-20 reps
Seated ball squeeze between knees - 15 reps
Lean back with ball squeeze - 15 reps
Here is a follow along video where I demo and two rounds of these exercises...