Have you had a baby (or three)? If so, you’ve probably had some moments where you sneezed and had to run to the restroom. Or you’ve taken an exercise class and had to opt out of Jumping Jacks. This is a common sign of pelvic floor dysfunction, which is a normal thing as you get older or after having children. The pelvic floor is often a mystery, and maybe you didn’t hear about it for the first time until you were pregnant or just after giving birth. If you’ve experienced or want to prevent pelvic floor dysfunction, there are some simple Pilates exercises you can do at home.

Firstly, what is the pelvic floor?

Put simply, the pelvic floor is part of our internal cylinder. A set of horse shoe type muscles, like a hammock, which respond to postural change and gravity. As we age, these muscles lose laxity and so we need to keep working on them.

The good news is that the pelvic floor is always active and responds well to exercise. You don’t even need to target the pelvic floor directly. It’s just as effective to follow a set of exercises for the muscles to cooperate with the pelvic floor. As a Pilates Instructor I help women strengthen their pelvic floor everyday.

Pelvic floor dysfunction is real, and there are so many ways to help yourself if you suffer with this problem. Many women are embarrassed to admit they have issues with their pelvic floor. There’s no need to feel that way, it’s more common than you think. Know you’re not alone. You should be able to run, sneeze or laugh without worrying. I’ve put together some simple exercises to help support and release your pelvic floor when needed.

Top Five Exercises to Strengthen Your Pelvic Floor

Bridge 8-10 repetitions

Lie on your back with your knees bent and feet flat on the ground. Tuck the pelvis under slightly and peel your hips off the floor drawing your sitting bones toward your heels. Imagine you’re pressing a tennis ball between the knees and between your ankles. Pulse at the top eight times. Slowly lower your hips back to the mat and repeat.

Clam 8-10 repetitions 

Turn onto your side from your Bridge, lying with your hand behind your head and your knees bent at a 90 degree angle. If possible, place an exercise band around the thighs, or place a hand on the top bent leg. Open the knees into external rotation (like opening a clam) keeping the feet together. Rotate the top knee up toward the ceiling and then return. Keep your feet together with the knee externally rotated toward the ceiling and pulse the knee open 8-10 times. For a progression, lift both feet slightly off the floor and then open and close the top knee in this elevated position.

Cat 8-10 repetitions

From the Clam, turn onto a quadruped portion on your hands and knees with your spine straight. Think of a cat stretching its spine toward the ceiling and round your spine finding a deep curve in your back. As you curl the spine toward the ceiling, think of the sitting bones narrowing and closing together. As you return to the start position, the sitting bones spread apart toward the wall. It’s helpful to place a yoga block, soft ball or cushion between the inner thighs in this position as the inner thighs feed directly into the pelvic floor.

Knee hovers 8-10 repetitions 

Stay in your quadruped position on your hands and knees. If you have a prop between your inner thighs, keep it there to make the exercise more effective. Inhale to prepare. As you exhale, gently draw the inner thighs together and hold as you hover the knees off the floor (an inch or two is fine). Do this 8-10 times. Progress to an inner thigh pulse while hovering and releasing.

Squats 8-10 repetitions

Glute activation stimulates the pelvic floor. Stand with your legs hip width apart and parallel. Squat down like you are about to sit in a chair. As you squat, feel the sitting bones open. As you straighten the legs, press into the heels and engage (gently squeeze) the glutes on an exhale.

The key to restoring functionality in the pelvic floor is prolonged and gentle holds (and then pulses). Think of an exercise in three phases- move:hold:pulse.

There is no need to complete these exercises everyday - maybe pick one or two and try them 2-3 times a week before moving onto the next one. Over time, your body (and pelvic floor) will thank you! Don’t suffer in silence - this a common condition (albeit one that it is not often discussed openly). 

For further help, drop me a message on Instagram (see below) or consult a local registered Physical Therapist or Pilates teacher.

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Sara Ellis-Owen traded her law practice for a career teaching Pilates in her mid 30’s. She’s a based in Bristol, U.K. where she runs a successful equipment based studio, the House of Pilates. After witnessing the effects of lockdown on her teens, she created Next Generation Pilates, a bespoke Pilates service for teens. Next Generation Pilates offers in person sessions using equipment and an online course so teens around the world can take advantage of the benefits of Pilates. She holds a Level 3 Pilates certification through Alan Herdman Pilates along with a Body Control Pilates certification to teach Pilates to children through young adults. Sign up for her newsletter at nextgenerationpilates.com and get a free video with the top three exercises to share with your teens! You can also follow her on Instagram @thehouseofpilates and @next_generation_pilates.