Inquired about the top five pelvic floor strengthening exercises from a Pilates instructor, and this was the advice they shared:
The pelvic floor, a crucial part of the deep core that supports the torso and keeps organs in place, can be strengthened through various exercises. While we couldn't find the top 5 pelvic floor-focused exercises recommended by Pilates instructor Emily Claman specifically, we can provide you with general information on pelvic floor exercises that might be relevant and how some exercises can be adapted using a Pilates ball.
## Common Pelvic Floor Strengthening Exercises with a Pilates Ball
1. **Bridge and Ball Squeeze**: Lie on your back with your feet shoulder-width apart and a Pilates ball under your lower back. Squeeze your pelvic muscles and lift your hips, maintaining engagement throughout the movement. This exercise targets the pelvic floor and can be made more challenging by adding light weights on hips for added resistance.
2. **Pelvic Tilt with Ball Support**: Lie on your back with the Pilates ball under your lower back. Tilt your pelvis upwards and then back down, engaging your pelvic floor muscles.
3. **Kegel Exercises**: These can be performed with or without a ball. Simply squeeze your pelvic muscles as if stopping the flow of urine, hold for a few seconds, and release. Repeat multiple times.
4. **Leg Raises with Ball Support**: Start by lying on your back with the Pilates ball under your lower back. Slowly lift one leg towards the ceiling, keeping it straight, and then lower it back down. Repeat with the other leg. Engage your pelvic floor muscles throughout the movement.
5. **Wall Squats with Ball Support**: Stand with your back against the wall and the Pilates ball between your lower back and the wall. Slowly slide your back down the wall into a squat position, engaging your pelvic muscles to support your core.
Other exercises recommended for targeting the pelvic floor include:
- **Bear Hover and Ball Squeeze**: Being on hands and knees, place the ball between inner thighs. Squeeze the ball, lift knees two to six inches off the floor, then lower. - **Curtsy Lunge and Ball Squeeze at Chest**: Stand feet hip-width apart, holding the ball at chest. Step one foot back and across behind, squeeze the ball and return to starting position. - **Donkey Kick and Static Hamstring Squeeze**: Being on hands and knees, place the ball behind one knee, foot flexed. Squeeze the ball and press heel upward, then lower with control.
These exercises can help strengthen the pelvic floor and improve core stability when performed with proper alignment and engagement of the pelvic muscles. However, for specific exercises recommended by Emily Claman, consulting her directly or referring to her published recommendations would be necessary.
Using breath can help deepen muscle engagement during these exercises. For example, on an exhale, the deep core and pelvic floor should engage to support the movement during these exercises.
Additionally, the addition of a Pilates ball to these exercises makes the pelvic floor muscles work harder, providing an extra challenge. Some exercises, such as the Adductor Activation and Ball Balance, can target the pelvic floor and help improve stability.
In conclusion, incorporating pelvic floor exercises into your fitness routine can lead to improved core strength and overall well-being. By using a Pilates ball and adapting these exercises, you can create a more challenging and effective workout routine.
- Incorporating yoga, such as the Bridge and Ball Squeeze exercise, into a health-and-wellness routine can help strengthen the pelvic floor. This exercise combines traditional yoga poses with the use of a Pilates ball for added resistance.
- The science of fitness and exercise shows that exercises like pelvic tilt with ball support, Kegel exercises, and leg raises with ball support can effectively help strengthen the pelvic floor, contributing to a person's overall fitness and well-being.
