Pilates: A Powerful Tool for Pelvic Floor Strength
In the world of fitness, Kegel exercises are often the go-to method for strengthening the pelvic floor. But what many people don't realize is that Pilates offers a compelling alternative, and perhaps even a more engaging approach to this important health concern. Jill Drummond, a Pilates instructor and vice president of fitness at BODYBAR Pilates, highlights the benefits of this ancient practice for pelvic floor health.
The Power of Pilates
Drummond emphasizes the unique combination of breath, deep core engagement, and controlled movement that Pilates brings to the table. "The benefits of a stronger pelvic floor are wide-ranging," she says. "It's a key part of your core, supporting the spine, pelvis, and internal organs while helping your body move with strength and control."
Four Pilates Moves for Pelvic Floor Strength
Drummond outlines four Pilates exercises that are particularly effective for building pelvic floor strength. Each move is designed to engage and support the muscles in this vital area.
1. Bridge
This exercise is a great way to strengthen the glutes and activate the pelvic floor. Lie on your back with your knees bent and heels on the floor. Press your heels into the floor and lift your hips, squeezing your glutes and inner thighs. Hold at the top for two to three breaths, then lower your hips with control. For an added challenge, place a resistance band above your knees.
2. Double-Leg Stretch
This move challenges the deep core while coordinating breath and control. Lie on your back with both knees close to your chest and hands on your shins. Curl your chin toward your chest to lift your shoulders off the floor, then extend your legs in front of you at a 45-degree angle to the floor as you sweep your arms behind your head. Engage your deep abdominal muscles and activate your inner thighs. Return your arms to hug your knees.
3. Plank Variations
Planks are a fantastic way to support pelvic floor stability and strength. Start in a high-plank position, drawing your belly into your spine and squeezing your glutes and inner thighs. From here, you can perform a sideways jump, an up-down movement, or a single-leg raise and pulse. These variations focus on activating the inner thighs, glutes, and deep abdominals, all of which contribute to a stronger pelvic floor.
4. Squat
Squats are a natural activator of the pelvic floor muscles. Stand with your feet hip-width apart, bend your knees, and lower toward the floor, sending your hips back. Drive through your heels to return to your standing position. As you stand up, imagine zipping up your body from your heels to your head, pulling everything in.
Why Pilates?
What makes Pilates particularly fascinating is its holistic approach to fitness. By engaging the entire body, Pilates not only strengthens the pelvic floor but also improves overall core stability and posture. The controlled movements and deep breathing techniques used in Pilates can help to reduce stress and promote a sense of calm, which is an added bonus for overall well-being.
In my opinion, incorporating Pilates into your fitness routine can be a game-changer for pelvic floor health. It's an engaging and effective method that can be tailored to various fitness levels. So, if you're looking to strengthen your pelvic floor in a fun and sustainable way, give Pilates a try!
