Photo: Pelvic Tilts and Bridging are great Pelvic Floor strengthening exercises. Click this photo to follow along with this bridging series.
A strong and stable pelvic floor is crucial for bladder control, core stability, good posture, and even sexual function. However, many people don’t realize the importance of the pelvic floor muscles and neglect training them. As a Pilates instructor, I often see students with weak pelvic floors that lead to issues like incontinence, back pain, and poor movement patterns.
The pelvic floor is a group of muscles at the base of your pelvis that supports your pelvic organs, including the bladder, uterus, and rectum.
When these muscles are weak, these organs aren’t properly supported and you may experience:
Leaking urine when coughing, sneezing, or exercising (stress incontinence)
Bowel leakage
Pelvic organ prolapse
Low back and hip pain
Poor core stability and strength
Strengthening your pelvic floor through Pilates can help resolve or prevent these issues. Pilates emphasizes the core muscles, including the transverse abdominis, multifidus, pelvic floor, and diaphragm. By drawing these muscles inward and upward, the pelvic floor is contracted.
Here are some of the main Pilates exercises that target the pelvic floor:
Pelvic Tilts - Tilt your pelvis up by contracting your lower abdominals and glutes while pressing your low back into the mat.
Bridge - Squeeze the glutes and pelvic floor as you lift the hips up. Focus on using the deep core muscles rather than compressing the low back.
Footwork exercises - Draw the low belly in and up as you articulate the legs. Keep the pelvic floor engaged.
Teaser - Maintain stability and pelvic floor activation as you lift and lower the torso. Keep the ribcage closed.
Side leg lifts - Find your neutral spine and brace the core as you lift the leg out to the side. Don’t let the pelvis wobble.
Swan dive - Initiate the movement from your powerhouse by pulling the belly button to spine. Slowly roll down vertebra by vertebra.
A properly activated pelvic floor creates intra-abdominal pressure to support the spine and stabilize the core. By incorporating Pelvic floor contractions into Pilates movements, you can strengthen these important muscles while also improving posture and coordination. Don’t wait until you have an issue - start training your pelvic floor today! Even just a few minutes a day can make a difference. A strong pelvic floor will support your health and wellbeing for years to come.
