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Strengthening Your Pelvic Floor: Beyond Kegels

Over the past few months, we've explored the importance of the pelvic floor and its various functions. We’ve also discussed ways to relax and lengthen these crucial muscles. Now, let’s dive into how to strengthen them effectively.


While Kegels have historically been the go-to exercise for pelvic floor strengthening, they’re just one piece of the puzzle. Kegels focus on contracting the pelvic floor muscles intensely but don’t address the integration of breath and core connection. Here are three exercises that do:

  1. Core Connection Breathing: This exercise emphasizes the coordination of breath with pelvic floor engagement.

  2. Heel Slides: This move helps connect the pelvic floor with lower body movements.

  3. Pilates Series of 5: A comprehensive set of exercises that targets the core, starting from the pelvic floor and extending to the transverse abdominis (TA).


I know I’m sneaking in more exercises than originally planned, but Joseph Pilates was ahead of his time. He understood the essential connection between breathing and the entire core, beginning with the pelvic floor. As a Pilates instructor, I couldn’t resist sharing these valuable exercises with you.


Core Connection Breathing

  1. Position: Lie on your back with knees bent, feet flat, and hands on your chest and abdomen.

  2. Relax: Close your eyes, and take deep breaths in and out through your nose, relaxing your body.

  3. Breathe In: Inhale deeply through your nose, letting your abdomen expand while keeping your chest still.

  4. Engage Pelvic Floor: Exhale through your mouth, gently lifting your pelvic floor muscles (as if stopping the flow of urine).

  5. Coordinate: Inhale, releasing your pelvic floor, and letting your abdomen expand. Exhale, lifting your pelvic floor and gently tightening your abdomen towards your spine.

Repeat: Continue for 5-10 breaths, focusing on the breath-pelvic floor connection.




Heel Slides

  1. Position: Lie on your back with knees bent, feet flat on the floor, hip-width apart.

  2. Engage Core: Gently engage your pelvic floor and lower abdominal muscles.

  3. Slide One Heel: Slowly slide one heel away from your body, straightening your leg while keeping your lower back pressed into the floor.

  4. Return to Start: Bend your knee and slide your foot back to the starting position.

Repeat: Perform 5-10 repetitions on each leg, maintaining pelvic floor engagement throughout.



Adductor Rock Backs

Single Leg Stretch:

  • Lie on your back, knees pulled to your chest.

  • Extend one leg out while holding the opposite knee.

  • Switch legs and repeat 5-10 times, keeping your core engaged.

Double Leg Stretch:

  • Lie on your back, knees pulled to your chest, arms reaching overhead.

  • Extend both legs and arms outward simultaneously.

  • Return to the starting position and repeat 5-10 times.

Single Straight Leg Stretch:

  • Lie on your back, legs extended straight up.

  • Lower one leg towards the floor while holding the other leg with both hands.

  • Switch legs and repeat 5-10 times.

Double Straight Leg Stretch:

  • Lie on your back, legs extended straight up, hands behind your head.

  • Lower both legs towards the floor, then lift them back up.

  • Repeat 5-10 times, keeping your core tight.

Criss Cross:

  • Lie on your back, knees bent, hands behind your head.

  • Bring one shoulder towards the opposite knee while extending the other leg.

  • Switch sides and repeat 5-10 times.




Motivation Tip: Build Your Foundation of Strength

Your core is the powerhouse of your body. Strengthen it by incorporating targeted exercises into your daily routine, such as core connection breathing, heel slides, and the Pilates series. With each practice, you build a solid foundation that empowers you to move with confidence and grace in every aspect of your life. Start today and feel the difference!



Ready to Strengthen Your Pelvic Floor?

Take the next step towards a healthier you! Book your personalized assessment today to explore tailored exercises and strategies for your pelvic floor health. Let’s work together to build your foundation of strength!


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