5 pilates exercises to strengthen your pelvic floor

5 pilates exercises to strengthen your pelvic floor

Your pelvic floor is vital to your health, so it’s important to keep it strong. The good news is, that there are plenty of exercises you can do that will help strengthen your pelvic floor. All you have to do is find a few minutes each day and follow these 5 pilates moves.  Click Here For More:

Pilates exercises to strengthen your pelvic floor

The area of your body we’re focusing on for these exercises is the pelvic floor. It’s a band of muscles that supports your bladder, uterus, and bowels, and it’s crucial that these muscles are strong enough to support them. If you’re pregnant or have had a baby, it’s especially important to focus on strengthening this area.

5 Exercise to fix the anterior pelvic tilt

We’ll focus on several different exercises in this article. Remember: if you have any health threats that arise while doing any of the following, stop immediately and consult your doctor.

For each exercise, try repeating it 5-10 times per session.

5 pilates exercises to strengthen your pelvic floor

1. Plank

Start by getting on your hands and knees.

Make sure your hands are directly beneath your shoulders and your knees are directly beneath your hips.

Tighten your abs and glutes. This is important for keeping the exercise going without hurting yourself.

Slowly walk your feet back until you’re in a plank position, with just your toes touching the floor.

Hold this position for 30 to 60 seconds. If you’re new to planking, start with 30 seconds, then work up to 60. No judgment here!

Walk back toward your hands and return to a knee-up position

2. Bridge

Set Up Lie on your back with your knees bent, feet planted hip-width apart, and arms down by your sides.

Move Inhale to prepare. Exhale and lift your hips up off the ground until your body forms a diagonal line from shoulders to knees.

Hold Inhale here. Then exhale and lower your hips back down to the ground one vertebra at a time. That’s one rep. Do 8 to 10 reps total.

Modification If you’re feeling it in your lower back, bend your knees so they’re more directly over your heels when you lift your hips.

Make It Harder For an added challenge, place a Pilates ring or resistance band around your thighs (or just above the knees) to amp up the intensity of this move.

3. Hip Lift

Lie on your back with your legs extended, feet flexed. Bend your arms and place your hands under your shoulders.

Squeeze your glutes and push through your heels to lift your hips off the mat. Use your abs to maintain a flat back without overarching. Slowly lower your hips back down to the mat. Repeat 10 times.

4. Side Plank

*Repeat on both sides

1. Start in a plank position with your feet stacked.

2. Move your right hand to the side of your mat and then stack your left foot on top of your right foot. (Your feet can be stacked on top of each other or you can stagger them.)

3. Lift your hips into the air and reach your left arm up to the ceiling, stacking it over your right shoulder. You should feel this in your obliques!

5. Mountain Climber

Start in a plank position on your hands and toes with your hands shoulder-width apart and your back flat.

Keep your core tight and straighten your legs, then pull one knee up to your chest.

Return your foot to the starting position, then do the same thing with the other leg.

Repeat, alternating between each leg.

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