Whether your pelvic floor is in good shape, it's under or overactive, we can all do with giving our pelvic floor a little attention. In reality, it's important to work on achieving equilibrium and functional synergy among all the muscles of the pelvic region. The pelvic floor is connected to several surrounding muscles, including the hip flexors, gluteal muscles, abdominal muscles, adductor muscles, deep back muscles, pelvic diaphragm muscles, and transversus perineal muscles. These interconnected muscles provide support and stability. The ability to strengthen, fully release and importantly, coordinate these muscle groups is essential to reduce the risk of pelvic floor dysfunction or restore balance to a hypertonic (overactive) or hypotonic (underactive) pelvic floor.
5 Pilates exercises for pelvic floor health
Continuing my pelvic health series (see part 1 here), I'm now sharing 5 simple Pilates exercises to improve your pelvic health.
These exercises can be done as per the video below in a series of flowing pilates moves or you can do them in any order. Alternatively, pick one or two to do when you have a moment! Movement heals and any movement is progress.
1️⃣ Knee Circles: This exercise involves lying on your back with knees bent and feet flat on the floor. You'll then perform small circular movements with your knees, one at a time or both together, promoting hip mobility while gently stimulating the pelvic floor muscles.
2️⃣ Figure 4 / Piriformis Stretch: While lying on your back, you'll cross one ankle over the opposite knee, forming a figure-four shape. This stretch targets the piriformis muscle, which can help alleviate tension in the hips, lower back and pelvic floor.
3️⃣ Bent Knee Opening: Lying on your back, you'll bend both knees with feet apart. Then, gently lower alternating knees to the side. Targeting the inner thighs and hips, this movement enhances pelvic floor flexibility and encourages pelvic mobility.
4️⃣ Leg Slides: Lying on your back with knees bent and feet flat on the floor, you'll slowly slide one leg out along the floor, then return it to the starting position. This exercise strengthens the core and promotes pelvic floor strength and function.
>> bonus exercise: Bent Knee Opening to Leg Slides: Combining the Bent Knee Opening and Leg Slides exercises, you'll move fluidly between lowering a bent knee to one side and sliding the leg out along the floor, before internally rotating the straight leg and gliding it back to the start position. This sequence enhances coordination and balance of the pelvic muscles.
5️⃣ Frog Breathing: Lying on your back with knees bent and heels together, you form a diamond shape with your legs. As you inhale, you'll expand your ribcage and pelvic floor, imagining a balloon inflating, feel the pelvic floor dropping and tension releasing. Then, as you exhale, you'll gently draw up the pelvic floor, as the pelvic muscles contract. This exercise promotes optimal pelvic function with a definite mindfulness aspect.
How these 5 pilates exercises help your pelvic health
These Pilates exercises are tailored to improve pelvic floor health by increasing flexibility, strength, and relaxation. They play a crucial role in restoring pelvic function and promoting overall wellness. Let me know how you find them in the comments or get in touch.
If you're in the Caterham, Oxted, Woldingham, Whyteleafe or Purley area and would like to do Pilates for pelvic health then reach out for a chat about or Book a Reformer & Equipment 1:1 or Semi-Private Class.
Ali x
Pelvic health pilates in Caterham, Oxted, Whyteleafe, Woldingham, Warlingham, Purley, Coulsdon, Godstone, Bletchingly, Reigate.
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