Strengthening the Pelvic Floor with Pilates

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Strengthening Your Pelvic Floor with Pilates

When it comes to improving total body fitness, one often-overlooked area is the pelvic floor. These muscles play crucial roles in bladder and bowel function, childbirth, and sexual health. Pilates, often lauded for its core-strengthening capabilities, is also a fantastic method for strengthening the pelvic floor. Keep reading to discover why and how Pilates can contribute to a healthy pelvic floor.

Understanding the Pelic Floor

First, let’s demystify what the pelvic floor is. The pelvic floor consists of layers of muscles that stretch like a supporting hammock from the pubic bone (in front) to the end of the backbone. If your pelvic floor muscles are weak, you may experience difficulties controlling your bladder and bowel or reduced sensitivity during sex. Thus, keeping these muscles strong is an important aspect of your overall well-being.

Why Choose Pilates?

Here comes the big question – why would you choose Pilates to improve your pelvic floor strength? As fitness enthusiasts and researchers alike have found, Pilates offers targeted exercises that focus not just on the ‘outer’ muscles but also the ‘inner’ muscles– those deeper, harder-to-reach muscle groups that include the pelvic floor. Designed for controlled movements and deep breathing, Pilates is a fitting choice to elevate pelvic floor fitness.

Pilates Moves for the Pelvic Floor

Let’s look at some simple Pilates movements that are perfect for strengthening your pelvic floor.

1. The Bridge: This exercise involves lifting the hips while keeping the feet flat on the floor. It targets the buttocks and lower abdominal muscles, along with the pelvic floor.
2. The Clam: Lying on your side with your knees bent, you’ll open and close your knees while keeping your feet together. This exercise specifically targets the pelvic floor muscles.
3. Pelvic Tilt: The pelvic tilt primarily focuses on the lower back, abdomen, and pelvic floor.

Note: Before starting these exercises, consult with a trained Pilates instructor or physiotherapist to ensure you’re doing the movements correctly.

Frequent Questions on Pilates and Pelvic Floor

We’ve rounded up some common questions which can provide additional insight on the topic:

• Can men benefit from pelvic floor exercises? Absolutely! While these exercises are often associated with women (primarily because of their role in childbirth), men can also benefit from a stronger pelvic floor, especially for bladder control and sexual performance.
• Is Pilates suitable for everyone? Generally, Pilates is gentle and low-impact, making it suitable for most people. However, people with certain health conditions or injuries should consult with their doctor before starting a Pilates regimen.
• How often should I do pelvic floor exercises? For best results, aim to perform these exercises several times per week. A qualified Pilates instructor can provide a more individualized plan based on your fitness level and needs.

So there you have it, a comprehensive guide to strengthening your pelvic floor with Pilates. Remember, like any fitness journey, strengthening the pelvic floor takes time and dedication. But don’t worry – each small step you take is a significant contribution to your overall health. Now, let’s get moving and discover the power of Pilates!