Pilates Instructor Offers Four Moves to Strengthen Pelvic Floor

Kegel exercises help to strengthen the pelvic floor. However, they are not very exciting. Pilates can also help.

Jill Drummond is a Pilates teacher. She says Pilates exercises use breath and movement. This helps to strengthen the pelvic floor too. A strong pelvic floor supports the spine and organs. It also helps our body move well.

Drummond points out four special Pilates exercises that can help. You should do 15 to 20 of each exercise. Repeat the set two or three times for a good workout.

First is the Bridge. Lie on your back with your knees bent. Press your heels into the floor and lift your hips. This exercise strengthens the glutes, which are the muscles in your bottom.

Next is the Double-leg stretch. Lie on your back and hug your knees. Lift your shoulders and stretch your legs in front of you. This helps your core muscles work better.

Plank variations are the third exercise. Hold your body straight and engage your muscles. This supports pelvic floor strength.

The last exercise is the Squat. Stand with your feet apart. Bend your knees and lower your body. This helps your pelvic floor over time.

How much do you know?

What do Kegel exercises help to strengthen?

Abdominal muscles

Pelvic floor

Leg muscles

Back muscles

Who is a Pilates teacher mentioned in the text?

Jill Smith

Rachel Green

Jill Drummond

Chris Martin

How many repetitions of each exercise does Drummond recommend?

5 to 10

10 to 15

15 to 20

20 to 25

What strengthens the glutes in the first exercise?

Squat

Bridge

Plank variations

Double-leg stretch

What does the Double-leg stretch help improve?

Flexibility

Core muscles

Arm strength

Balance

What is the last Pilates exercise mentioned?

Bridge

Plank variations

Double-leg stretch

Squat

Kegel exercises are more exciting than Pilates.

True False

The Bridge exercise helps to strengthen the glutes.

True False

Pilates exercises do not use breath.

True False

The Plank variations support pelvic floor strength.

True False

You should do each exercise only once for a good workout.

True False

A strong pelvic floor supports the spine and organs.

True False

Kegel exercises help to strengthen the floor.

Jill Drummond is a teacher.

The first exercise mentioned is the exercise.

You should hold your body straight during variations.

The last exercise to be performed is the exercise.

You should do to 20 of each exercise.

This question is required