1. Pilates Core Integration
Pilates focuses on engaging the core muscles, including the pelvic floor, to improve strength and stability.
2. Yoga with Pelvic Floor Awareness
Yoga combines mindful movements and stretches that enhance pelvic floor control and flexibility.
3. Resistance Band Exercises
Incorporating resistance bands can add intensity to movements like bridges or clamshells, targeting both the pelvic floor and surrounding muscles.
4. Kegel Exercises
Kegels remain a classic exercise to strengthen the pelvic floor by tightening and holding the muscles, benefiting bladder control and sexual health.
5. Squats
A functional movement, squats engage the pelvic floor while strengthening the legs and glutes.
6. Bridge Pose
This simple exercise strengthens the pelvic floor, glutes, and lower back, improving core stability.
7. Diaphragmatic Breathing
This breathing technique connects the diaphragm and pelvic floor, supporting relaxation and control.
