8 Pilates Moves To Strengthen Your Pelvic Floor

Maintain pelvic floor function with this targeted Pilates workout.

Your core is the bedrock of your physical strength, but if we think of your body as a structure, the pelvic floor is the crucial first brick upon which this foundation is built. Comprising the muscles that support the organs within the pelvis, including the bladder, rectum, and uterus, your pelvic floor plays a multifaceted role. It not only provides stability to your core but also contributes to functions as diverse as achieving orgasm, controlling bowel movements, and maintaining continence.

As we age, the resilience of our pelvic floor muscles can diminish. Factors such as pregnancy, childbirth, heavy lifting, menopause, and conditions like fibroids all impact these crucial muscles. The consequences may manifest as a loss of control over bowel and bladder functions or even pelvic organ prolapse, a condition where the bladder, uterus, or rectum descends into the vagina due to inadequate support from weakened muscles.

The good news is that by strengthening your pelvic floor, you can mitigate these issues and enhance your overall well-being as you age.

The Essence of Pelvic Floor Strengthening

Engaging your pelvic floor muscles may seem daunting, but a simple analogy can guide you: imagine as though you are stopping the flow of urine and halting the release of gas. This imagery effectively targets the muscles of the tailbone, pubic bone, and rectum. However, it’s essential to emphasize that having control over your pelvic floor entails not only knowing when to tighten but also when to relax these muscles. An overly tense pelvic floor can lead to discomfort, especially during intimate moments or trips to the bathroom.

One of the most effective ways to nurture and fortify these muscles is through Pilates. The blend of Pilates exercises and its core principles, including breath control, concentration, and precision, provides a holistic approach to gain mastery over your pelvic floor. In collaboration with Ife Obi, a certified Pilates instructor and the founder of The Fit In, a Pilates, barre, and strength studio in Brooklyn, we present a targeted Pilates routine designed to offer tender loving care to your pelvic floor while simultaneously engaging your core, glutes, and hamstrings.

The Pelvic Floor-Strengthening Pilates Routine

1. March:

• Begin by lying on your back with knees bent and feet flat on the ground.
• Inhale deeply, pressing your lower back into the floor while maintaining a neutral pelvis.
• Exhale to brace your core, engage your pelvic floor muscles, and lift your left foot off the ground, keeping your knee bent at 90 degrees and your shin parallel to the ground.
• Slowly lower your foot back down to the ground.
• Perform 10 repetitions on each side.

2. Frogger:

• Lie on your back with your knees in a tabletop position, ensuring your knees are stacked above your hips.
• Place your hands down by your sides.
• Flex your feet, bringing your heels together to form a V-shape, and open your knees wide to the sides.
• Inhale as you extend your legs straight out while maintaining the V-shape with your feet.
• Exhale as you return your feet and knees to the V position, relaxing the muscles.
• Perform 10 repetitions.

3. Flat Back Hinge:

• Begin in a seated position with your legs extended in front of you and feet hip-width apart.
• Place your hands behind your head.
• Keep your pelvis in a neutral position while squeezing your sitting bones and engaging your core.
• Inhale as you hinge your torso back while maintaining a flat back, feeling the tension in your abs.
• Contract your pelvic floor muscles and hold for three counts.
• Exhale and return to the starting position.
• Perform 10 repetitions.

4. Shoulder Bridge:

• Lie on your back with knees bent and feet flat on the ground, hip-width apart.
• Press your lower back into the floor.
• Inhale as you lift your hips off the ground, squeezing your glutes at the top.
• Pull your abs in and engage your pelvic floor.
• Exhale as you lower your hips back down to the ground.
• Perform 10 repetitions.

5. Side Lying Knee to Heel:

• Lie on your left side with knees bent to 90 degrees and support your head with your left arm.
• Make sure to stack your left hip directly above the right, with your left knee over the right.
• Keep your hips square, maintaining a neutral spine and pelvis throughout the movement.
• Lift the bottom of your waist off the ground to stabilize the pelvis.
• Squeeze the outer glute of the top leg as you rotate the top knee open and bring your heels together.
• Internally rotate the top thigh and bring your knees together while separating your feet (this is one rep).
• Inhale for one full rep and exhale for one full rep.
• Perform five to 10 repetitions per side.

6. Bird Dog:

• Start with your hands and knees on the ground, aligning your shoulders directly above your wrists and hips above your knees.
• Keep your spine and pelvis neutral and engage your pelvic floor muscles.
• Inhale as you extend your left arm straight in front of you and your right leg straight behind you.
• Exhale as you return your arm and leg to the starting position, relaxing the pelvic floor and core muscles.
• Repeat with the right arm and left leg.
• Alternate, completing five to 10 repetitions on each side.

7. Quadruped Plank:

• Begin with your hands and knees on the ground, ensuring your shoulders are directly above your wrists and your hips are above your knees.
• Tuck your pelvis to engage your core and pelvic floor muscles.
• Press your hands into the ground and lift your knees off the ground a few inches.
• Hold this position for five to 10 seconds.
• Bring your knees back down to the ground while continuously drawing your abs in and lifting your pelvic floor.
• Repeat for five reps.

8. Deep Squat:

• Stand with your feet slightly wider than shoulder-width apart, toes turned out at 45 degrees.
• Keep your chest lifted, core braced, pelvic floor engaged, and back flat.
• Inhale as you bend your knees, sending your buttocks back and down while lifting your arms overhead.
• Lower down until your thighs are parallel to the ground.
• Hold the bottom of the squat for three breaths, then return to a standing position.
• Perform five to 10 repetitions.

A Holistic Approach to Pelvic Floor Health

In summary, the weakening of pelvic floor muscles with age is a common concern, potentially leading to issues like incontinence or pelvic organ prolapse. However, Pilates offers a comprehensive solution to strengthen not only the pelvic floor but also the core, glutes, and hamstrings. By incorporating these Pilates exercises into your routine, you can address these concerns while fostering overall physical well-being.

Remember that achieving mastery over your pelvic floor involves a balance between engaging and relaxing these muscles. This harmonious control can lead to increased comfort during various activities, from intimate moments to everyday trips to the restroom. The holistic approach of Pilates, emphasizing breath control and precision, will guide you toward a stronger, more resilient pelvic floor, ensuring your foundation remains solid for years to come.