Kegel exercises involve squeezing and relaxing the pelvic area, which is a great way to strengthen your pelvic floor. However, let’s be honest, they can be a bit dull. Fortunately, Pilates offers a more engaging alternative for this purpose.
According to Jill Drummond, a Pilates instructor and fitness expert, the combination of breath, deep engagement of the core, and controlled movements found in Pilates also effectively enhances pelvic floor strength.
“The advantages of a robust pelvic floor are extensive,” she points out. “It’s a crucial component of your core, providing support to the spine, pelvis, and internal organs while facilitating movement with strength and control.”
Drummond shares four specific Pilates exercises aimed at improving pelvic floor strength. She recommends performing 15 to 20 repetitions of each exercise, repeating the sequence two to three times for optimal results.
1. Bridge
- Start by lying on your back with your knees bent and heels either on the floor or elevated.
- Press your heels into the surface and lift your hips.
- Squeeze your glutes and inner thighs to engage your pelvic floor.
- Hold this position for two to three breaths.
- Lower your hips back to the ground in a controlled manner.
To increase difficulty: You can add a resistance band just above your knees to further activate your outer thighs and glutes.
Benefits: This exercise strengthens your glutes and engages your core, supporting and activating the pelvic floor muscles.
2. Double-leg stretch
- Lie on your back with both knees drawn close to your chest, your hands resting on your shins.
- Curl your chin toward your chest to lift your shoulders off the ground.
- As you extend your legs in front of you at about a 45° angle, reach your arms behind your head.
- Engage your deep abdominal muscles and activate your inner thighs.
- Return your arms to hug your knees.
Benefits: This exercise challenges your deep core while coordinating breath and control, allowing your pelvic floor to work in conjunction with your abdominal muscles to stabilize your spine.
3. Plank variations
- Begin in a high-plank position with your hands under your shoulders and legs extended, forming a straight line from your feet to your shoulders.
- Engage your core, glutes, and inner thighs.
- Side jump: Jump your feet outward and back together.
- Up-down: Lower to a low plank on your forearms, then return to a high plank.
- Single-leg raises: Lift one leg at a time to hip height, pulsing it in the air for three counts.
Benefits: “Focusing on your inner thighs, glutes, and deep abdominal muscles during planks supports pelvic floor stability and strength,” Drummond explains.
4. Squat
- Stand with your feet hip-width apart.
- Bend your knees and push your hips back, lowering toward the floor.
- Drive through your heels to return to a standing position.
Trainer tip: As you rise, think about zipping up your body from your heels to your head, pulling everything together.
Benefits: “The pressure shifts when squatting naturally activate the pelvic floor, strengthening those muscles over time,” Drummond notes.
