Pilates Pelvic Floor Exercises

Pilates exercises can help both men and women strengthen and relax their pelvic floor muscles. Weak or tight pelvic floor muscles can be a cause of back pain, prostrate or rectal problems, and a frequent need to urinate. Sexual dysfunction can also be improved for women by doing pelvic floor exercises. Do these exercises frequently.

  1. Pelvic Floor Contractions

    • Pelvic floor contractions will help you find and isolate your pelvic floor muscles. Take a deep breath in and when you breathe out squeeze your pelvic floor muscles as if trying to stop urination. Relax the surrounding muscles of your glutes and abs so you can feel the pelvic floor muscles exclusively. Hold the squeeze for five to 10 seconds. Rest and inhale between contractions. Try for 10 reps.

    Abdominal Curl

    • All Pilates exercises call for the engaging of the pelvic floor muscles. Once you have learned to activate them with contractions, you can work on keeping them tight during movement exercises like the abdominal curl. Start by laying on your back. Bring your legs up with knees bent over your hips. Feel the natural curve of your lower back and squeeze your pelvic floor muscles. Curl your shoulders and head off the floor one vertebrae at a time. Flutter your arms straight in front of you about six to eight inches up and down. Hold for 10 seconds and then curl back down. Do 10 repetitions trying to squeeze your pelvic floor muscles, abs and inner thighs tighter with each rep.

    Ball Squeeze Exercise

    • Strengthening the pelvic floor is also tied to strengthening the adductors or inner thigh muscles. You can use a Pilates ball, also called an exercise or stability ball, to provide resistance to squeeze against. Lie on your back and put the ball between your knees. Squeeze your thighs together as you also squeeze your abs. Hold for five seconds and relax. Rest for five seconds and then squeeze again. Do three sets of 10 reps.