8 Pilates Moves To Strengthen Your Pelvic Floor

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March

Supine position, bend knees, lift left foot (90 degrees), 10 reps each side. Inhale, lower foot - exhale, engage core, pelvic floor. 

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Frogger

Supine, knees in tabletop, flex feet, open knees wide in V-shape. Inhale, extend legs maintaining V-shape, engage core. Exhale, return to V. 10 reps.

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Flat Back Hinge

Sit, legs extended, feet hip-distance apart. Hands behind head, neutral pelvis, hinge torso back, engage core. Inhale, hold, exhale. 10 reps.

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Shoulder Bridge

Supine position, knees bent, feet flat. Inhale, lift hips, squeeze glutes, engage core. Exhale, lower hips. 10 reps. Strengthen your core and glutes.

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Side Lying Knee to Heel

Lie on left side, knees bent (90 degrees), left arm supports head. Keep hips square, neutral spine. Rotate top knee open, heels together. Internally rotate, knees together, feet apart. 5-10 reps/side.

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Bird Dog

Hands & knees, tuck pelvis, engage core & pelvic floor. Lift knees slightly, hold 5-10 sec. Lower knees, repeat 5x. Core exercise.

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Quadruped Plank

Hands & knees, tuck pelvis, engage core. Lift knees slightly, hold 5-10 sec, lower. Breathe, draw abs in, 5 reps. Core exercise.

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Deep Squat

Wide stance, toes out. Inhale, squat down, arms up. Hold 3 breaths. Exhale, return to stand. 5-10 reps. Engage core & pelvic floor.

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