15 Minute Pilates to Strengthen Your Pelvic Floor | Good Moves | Well+Good
- Bridging: Lie on your back with knees bent and feet flat on the floor. Engage your core and lift your hips off the ground, squeezing your glutes and pelvic floor muscles as you reach the top. Slowly lower back down with control.
- Clamshells: Lie on your side with knees bent and stacked. Keep your feet and spine together as you open your top knee towards the ceiling, engaging your pelvic floor and inner thigh muscles. Slowly lower back down. Repeat on the other side.
- Dead bugs: Start on your back with knees bent and arms extended towards the ceiling. Keeping your lower back pressed into the mat, slowly reach one arm and opposite leg straight out, maintaining core engagement and a neutral spine. Repeat on the other side.
Advanced exercises:
- Side plank with leg lifts: Start in a side plank with your elbow directly under your shoulder and feet stacked. Engage your core and pelvic floor, then lift your top leg slightly off the mat. Slowly lower back down with control. Repeat on the other side.
- Bird-dog: Start on all fours with hands under shoulders and knees under hips. Extend one arm forward and the opposite leg back, keeping your spine long and core engaged. Slowly bring both arm and leg back to center, then repeat on the other side.
Remember:
- Always listen to your body and stop if you feel any pain.
- Start with gentle movements and gradually increase intensity as you get stronger.
- Breathe deeply and smoothly throughout each exercise.
- Consider working with a qualified Pilates instructor to ensure proper form and technique.
In addition to Pilates, other activities like kegel exercises and yoga can also help strengthen your pelvic floor. Remember, consistency is key, so aim to incorporate pelvic floor strengthening exercises into your regular routine for optimal results.
I hope this information helps!