The pelvic floor muscles provide support for the pelvic organs, such as the bladder, intestines, and uterus (in females). As a result, they play a vital role in continence via urinary and anal sphincters. The pelvic floor is made up of levator ani and coccygeus muscles. Proper pelvic floor functioning is a fitness issue that requires exercise to maintain. Pelvic floor atrophy or weakness can lead to many problems such as pelvic organ prolapse and urinary and fecal incontinence. Embrace empowerment and try these exercises to SHAPE YOUR PELVIC FLOOR!
| Phase 1:-3 Reps-Hold exhale 3 seconds-3 Pulses | Phase 2:-5 Reps-Hold exhale 5 seconds-5 Pulses | Phase 3:-10 Reps-Hold exhale 10 seconds-10 Pulses |
Diaphragmatic Breathing
Lie on your back with both knees bent. Put one hand on your chest and one hand on your stomach. Take a deep breath in through your belly watching your bottom hand rise. As you exhale engage the pelvic floor muscles and hold for a count according to phase.
Bridges
*You will need a small Pilate’s ball for this exercise.
Begin lying on your back, knees bent, feet flat on floor hip width apart and ball between knees. Place arms down at your side, palms flat on the floor.
Phase 1: Begin by curling pelvis under (tuck tailbone) and flatten the small of your back on the floor, as you exhale for 3 seconds and contract your pelvic floor muscles. Repeat for a total of 3 times.
Phase 2: Begin by curling pelvis under (tuck tailbone) and flatten the small of your back on the floor, as you exhale for 5 seconds and contract your pelvic floor muscles. Lift hips high enough so about half your back is off the floor. Repeat for a total of 5 times.
Phase 3: Begin by curling pelvis under (tuck tailbone) and flatten the small of your back on the floor, as you exhale for 10 seconds and contract your pelvic floor muscles. Lift hips high enough so the majority of back is off floor and only your shoulders are on the floor. Repeat for a total of 10 times.
Holding bridge, squeeze ball with knees and engage pelvic floor. Try to add an even stronger pelvic contraction. Begin pulsing by lifting the hips and squeezing the ball with the knees then lowering hips and releasing the ball. With each pulsation, try to voluntarily squeeze and release the pelvic floor (number of pulses based on phase). When finished, lower your back down one vertebra at a time.
Butterfly
*You will need a small Pilate’s ball for this exercise.
Begin lying on your back, with hips and knees bent, feet pressed together and knees open. Close knees as you engage the pelvic floor muscles (repeat # based on phase). Place ball between knees and keep feet pressed together, squeeze the ball with knees and hold, try to add an even stronger voluntary pelvic floor contraction (hold for a count based on phase). Notice the sensation of the pelvic floor contraction. Begin pulsing, every time you bring the knees together, contract the pelvic floor (number of pulses based on phase). When finished, lower your feet to the floor one at a time.
Side Lying Bent Knee Lift
Begin lying on your side, hips bent to a 45 degree angle, knees bent. Lift top knee up towards ceiling and engage the pelvic floor then lower leg back down (repeat # based on phase). Bring the leg back up, hold and engage the pelvic floor, adding a stronger voluntary pelvic floor contraction (hold for a count based on phase). Now pulse the movement, with each pulsation try to squeeze and release the pelvic floor (number of pulses based on phase).
Hovering
Begin in tall kneeling position, knees hip width apart, feet together, hands on hips.
Phase 1: Lower your bottom 1/3 way to the floor, engaging the pelvic floor upon return.
Phase 2: Lower your bottom 2/3 way to the floor, engaging the pelvic floor upon return.
Phase 3: Lower your bottom to the heels, engaging pelvic floor upon return.
As you reach tall kneeling, curl pelvis under and add a stronger pelvic floor contraction by squeezing the glutes and the inner thighs (repeat # based on phase). On the last rep end in the tall kneeling position and hold it. Now pulse the movement while contracting and relaxing the pelvic floor (number of pulses based on phase). Lower down to your heels to finish.
Pelvis Curl:
½ Kneeling Stabilization
In a half kneel position maintain your level shoulders over level hips. Tighten your core, glute, and legs to stabilize yourself. Bring the front foot towards midline while maintaining your balance. Start with your hands together and lift arms up and over head, making sure to keep core tight and spine in a neutral position. Breathe in through your nose out through your mouth as you engage your pelvic floor (repeat # based on phase).
Lunges
Start with feet together hands on hips, take big step forward until knee is directly over the ankle. Tilt the tailbone and squeeze the glute as you engage your pelvic floor. Then step back so your feet are back together (repeat # based on phase). Take a big step forward again using same leg and hold the lunge (hold for a count based on phase). Engage the pelvic floor muscles, as you tilt the tailbone and squeeze the glute. If able, add a stronger voluntary pelvic floor contraction. Begin to pulse the movement, with each pulse try to squeeze and release the pelvic floor (number of pulses based on phase). When done, bring hands to the floor, step your feet together and stand up.
