4 BEST PELVIC FLOOR EXERCISES
The best way to strengthen your pelvic floor?
Focus on slow, deep breathing that is coordinated with your movement.
Think of your core as a canister where the diaphragm is at the top and the pelvic floor muscles are at the bottom.
(Your pelvic floor is a group of muscles in the base of your pelvis that runs from your pubic bone to tailbone and side to side from sit bone to sit bone. They create a floor that stabilizes your pelvis and supports your pelvic organs including your bladder and uterus).
When you inhale, the diaphragm and pelvic floor muscles both drop down.
When you exhale, they both lift back up creating a contraction of the pelvic floor muscles.
As you learn to breathe more deeply, you’ll feel a better connection and engagement of the pelvic floor muscles. Coordinating your breath with these movements is the best thing you can do to build a strong and dynamic pelvic floor that will help you:
Prevent and manage incontinence
Reduce risk and symptoms of prolapse
Alleviate back pain
Heal Diastasis Recti
Support your bladder, uterus, rectum
Support your back and pelvis
Coordinate your breathing with these movements below to find the best pelvic floor activation (and relaxation).
SINGLE LEG STRETCH WITH PILATES MINI-BALL
Inhale, reach your leg and arms long. Exhale, pull back in from your lower abdominal/pelvic floor muscles.
SIDE SUPPORT INNER THIGH SQUEEZE WITH PILATES MINI-BALL
Propped on one side, squeeze the ball with your inner thighs/inner core on your exhale. Inhale, release the ball fully.
PELVIC CURLS ON PILATES MINI-BALL
Gently curl your pelvis to flatten your back into the ball on an exhale. Inhale, release your tailbone back down towards your feet.
MARCH ON PILATES MINI-BALL
Start with ball under tailbone and one leg in tabletop. Inhale, lower your leg towards the mat. Exhale, float your knee up using your lower abdominals/pelvic floor muscles.
Interested in a personalized Pilates/Physical Therapy session to address your pelvic floor? Reach out and let’s talk!
Amy DiRuzzo is a Doctor of Physical Therapy and Nationally Certified Pilates Teacher with more than 15 years of experience in women’s health. She helps mothers build deep, inner core strength the right way. If you have experienced a C-section, Diastasis Recti, back pain, pelvic floor dysfunction or just generalized core weakness, her workouts are perfect to help you safely regain strength and confidence in your body, allowing you to return to the adventures you love.
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