Strong Pelvic Floor Series: Core Moves

Time to go deeper in Part 3 of how to have a strong, healthy pelvic floor for better posture, power, and overall performance.

Now that you've got the PF PREP WORK down from Part 2, let's upgrade your REST Toolbox with 6 CORE STRENGTH MOVES that'll help challenge & address weakness or coordination issues of your pelvic floor muscles and core.
 
The more gravity you are dealing with, the more weight you’re holding with your arms, or faster your breathing is during an activity, the more challenging it is for your PF muscles. If they’ve been injured, be gentle and work toward more heavy exercise routines or demands.

Bridges before Wall Squats.

Floor Planks before Bird Dogs.

Squats before Lunges or Warrior Poses

GETTING STARTED:

During the exercises:

• Breathing pattern- Inhale to Prepare & Relax the Pelvic Floor.  Exhale & Contract the Pelvic Floor Muscles as you do the movement. Repeat.
• Props- Add a ball between your thighs to the bridge, plank, or chair pose to connect your inner thighs and help engage your pelvic floor muscles.
• Reps- It's not about a ton of reps. It's about quality of movement with good form and control.
• Focus- Go slow and stop when you need to reset or take a break. Be mindful & focused on keeping the PF contraction with good form throughout the exercise. When you lose it or leak, stop and regroup.
• Modify- if you're unable to hold the positions as shown in the pictures without losing your PF muscles.
• Form- No tucking or clenching of the gluts. That's cheating!
• Goal- Aim to work through this sequence 2-3 times per week. 

 Work through these 6 Core Strength Yoga Moves in the following sequence:

1. Bridges- lift hips up and down while holding your Kegel. Legs together or with a ball between knees to modify. Do 5-10 reps.

2. Planks- modify if needed on elbows and knees. Progress to straight arms and legs. Hold for 5-10 breaths.

3. Chair Pose- modify if needed by leaning spine against the wall as you slide up and down wall for 5-10 reps. Hold pose for several breaths if you're not against the wall.

4. Tree Pose- modify if needed against the wall and keep foot low around ankle. Hold position or move the foot up and down from the floor for several reps/breaths. Add arms overhead to make it more challenging. Progress to tree pose without wall support.

5. Bird Dog- you can slide or reach your hand and opposite foot on the floor vs off the floor to modify the pose. You can also just reach your arm or leg to modify then progress to both at same time. Do 5-10 reps or hold for a few breaths on each side. Slowing it down and holding is more challenging to stabilize than lots of reps.

6. Warrior 2 Pose- you can sit on a chair vs without the chair to modify the pose.  Hold for a few breaths on each side.

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WANT MORE PF SUPPORT?

Pilates and Yoga Therapy offers many ways to modify and progress a pelvic floor training program.

There are also specialists that can provide internal pelvic floor therapy as well. 

Just reach out if you need a resource in your area.

P.S. Want more guidance with your Pelvic Floor & Core using Pilates Rehab? You'll want to check out the updated version of REST Camp: SHINE™... get on the interest list here.