Kegel exercises, which involve tightening and relaxing the pelvic muscles, are well-known for strengthening the pelvic floor. However, they may not be the most enjoyable option. Fortunately, Pilates also effectively targets this area. Jill Drummond, a Pilates instructor and vice president of fitness at BODYBAR Pilates, explains that Pilates combines breath control, deep core engagement, and purposeful movements, making it a great alternative.
Drummond points out that strengthening the pelvic floor has numerous benefits. It is a vital part of your core, supporting your spine, pelvis, and internal organs, while also enhancing movement and stability. She has identified four Pilates exercises particularly useful for building pelvic floor strength.
Each exercise should be done for 15 to 20 repetitions, repeated two to three times for maximum effect. The first exercise is the “Bridge.” Start by lying on your back, bending your knees with your heels on the floor. Press your heels down to lift your hips, activating your glutes and inner thighs, and hold for a few breaths before lowering. Adding a resistance band can increase difficulty.
Next is the “Double-leg stretch.” Lie on your back, bring knees to your chest, and lift your shoulders. Extend your legs at a 45-degree angle while sweeping your arms behind your head, then return to the starting position. This exercise engages your deep core.
Drummond also recommends “Plank variations” which improve pelvic stability through movements like sideways jumps and single-leg pulses. Lastly, the “Squat” engages the pelvic floor through natural pressure changes as you lower and raise your body.
Incorporating these exercises into a regular routine can lead to enhanced pelvic floor strength over time.
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