8 Pilates Moves To Strengthen Your Pelvic Floor
March:
Lying on your back, lift left foot off the ground, do 10 reps on each side.
Frogger:
Lie on back, extend legs straight out, then bring feet and knees back to starting position, do 10 reps.
Flat Back Hinge:
Sit on ground, hinge torso back, hold for three counts, return to starting position, do 10 reps.
Shoulder Bridge:
Lift hips off ground, lower back down, do 10 reps.
Side Lying Knee to Heel:
Lie on left side, rotate top knee open, then bring knees together while separating feet, do 5-10 reps per side.
Bird Dog:
Extend opposite arm and leg while on hands and knees, return to starting position, do 5-10 reps per side.
Quadruped Plank:
Lift knees off ground, hold for 5-10 seconds, repeat for 5 reps.
Deep Squat:
Stand with feet wider than shoulder-width, squat down, hold for three breaths, return to standing, do 5-10 reps.