Pilates offers effective exercises to strengthen the pelvic floor for women over 45.
Incorporate these moves into your routine to Strengthen Pelvic Floor:
1. Pelvic Tilts: Lie on your back, gently tilt your pelvis upward, engaging your pelvic floor muscles.
2. Leg Circles: While lying down, lift one leg and draw controlled circles in the air, engaging the pelvic floor.
3. Bridges: Lift your hips off the ground while lying on your back, activating the pelvic floor.
4. Hundreds: Engage your pelvic floor as you lift your legs and pump your arms in a controlled manner.
5. Single-Leg Stretch: While lying on your back, alternate bringing one knee toward your chest, engaging the pelvic floor.
6. Double-Leg Stretch: Similar to single-leg stretch, but with both legs extending and returning while engaging the pelvic floor.
7. Rolling Like a Ball: In a seated position, roll backward and forward, maintaining pelvic floor engagement.
8. Swan Dive: From a prone position, lift your upper body and legs simultaneously, activating the pelvic floor.
9. Side Leg Lift Series: While lying on your side, lift and lower one leg at a time, engaging the pelvic floor.
10. Saw Exercise: Seated with legs extended, twist and reach toward one foot, emphasizing pelvic floor engagement.
