Did you know that the power of Pilates can benefit your pelvic floor muscles and in turn help with those awkward little moments when we least expect them! So, let’s get to know our pelvic floor muscles a little more before we work them out! The pelvic floor muscles are a group of muscles that attach to the front, back and sides of the bottom of the pelvis and sacrum. Think of them as a hammock, comfortably supporting the bladder, uterus, prostate and rectum.
Locating these muscles can be tricky, since they’re not as obvious as your biceps or triceps. One easy way to find them is to try stopping the flow of urine. If you can do this, you’ll feel the pelvic floor muscles in action. Now, let’s work those pelvic floor exercises to strengthen your muscles with the power of Pilates! Pilates is a method of exercise and physical movement that is aimed at stretching and strengthening your body, particularly the abdomen and back muscles. In Pilates, the pelvic floor muscles are a natural muscular support when doing abdominal and core exercises. With a stronger abdomen, comes a stronger pelvic floor which helps the muscles that control your bladder. But when those pelvic floor muscles weaken, incontinence can occur.
You can do this easy exercise at home to tone your pelvic floor to help manage those embarrassing leaks, so you can keep on being the active and confident you. Follow these instructions, making sure you focus on your breathing:
· Be sure to lie flat on your back with a neutral spine
· Next, lift your feet up, ensuring your knees are bent and your shins are parallel to the floor (tabletop).
· Take your finger tips and put them on your hips
· Now, open up your right bent leg, taking it to the side a bit like opening a book. Make sure your left leg remains stable. As you return your right leg to the centre position, squeeze your inner thighs and pull your tummy towards your spine.
· Repeat with your left leg
· Try your best to do 8 reps on each side
The goal of this exercise is to keep a perfectly still pelvis. You should feel the weight stay center on the sacrum. Use your hands to ensure your hips are staying still and pointed towards the ceiling throughout the move.
Keep this up each day
for a few weeks and you should notice an improvement due to those stronger pelvic floor muscles! An effective Pilates program not only benefits you physically, but mentally as well. It helps clears your mind, improve your concentration and memory, and can provide you with inner serenity. It also helps with coordination, balance and flexibility; as well as increasing your lung capacity and circulation through deep breathing. How good does that all sound?!
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