Exercises for Pelvic Floor Strength & Hip Health // Gentle Pilates for Seniors & Beginners
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- Опубликовано: 26 авг 2024
- This is a must do routine for everyone! This workout features exercises for both the hips and pelvic floor strength. It's perfect for those that need to strengthen the muscles supporting the pelvis (everyone)! These exercises will help with everything from hip bursitis to incontinence to diastases recti.
We finish with some beautiful stretches that assist in relaxing the muscles leaving you feeling great. Always go at your own pace and be patient with yourself. Gaining strength and flexibility takes time.
Please let me know how you liked this workout. Give it a like, and drop me a comment!
This video was inspired by my viewers requests!
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You are the Bob Ross of Pilates. Thank you so much for your calm, welcoming exercises
Wow, thank you Maria! You are most welcome :)
I'm so pleased I have found your videos, Lauren! I'm 57 & have tried other instructors online but you are by far the best for me. Need those constant reminders to keep good form! My goal is to strengthen my core to avoid back injuries (previously had slipped discs) and be strong for my allotment! 😊 This particular video is one of my favourites. Thank you for the time you put in to helping others. Bless you.
I appreciate that Karen, I'm so glad you found me as well :)
This is terrific for the hips. Thank you so much. You are truly a gift not only to seniors, but any age. All the stretches are wonderful.
I appreciate that :)
I appreciate your videos and I do at least one of them daily. You have created an awesome library for us. Wishing you a great day. Thank You!
Wonderful! You are most welcome. Keep up the great work 🙌🏻
Added this to my personalized weekly playlists. the piano music was wonderfully soothing - just like the exercises.
Great Sue!
wonderful way to show ourselves some self love ❤
Absolutely 🤩
Hi Lauren! I absoutely LOVE your channel. I have been following you for about a year now and it has changed my life. When I was 40 I found out I was going through perimenopause and it began affecting my joints and muscles. With that said, your easy joint friendly videos have helped me out such a great deal from both a mental and physical standpoint. In the sense of building my confidence again since I was not able to exercise like I used to. But when I found your channel it gave me a way to redirect my energy and still feel good about my situation. So I just want to say a HUGE thank you for helping me through a challenging time of my life! I know this will resonate with others too, and I hope you continue to do what you do for myself to help other people who have gone through similar ordeals as me! It is truly appreciated and you are AWESOME! Please keep going. Also, I know you have been asked this but where do you get your workout gear? I love that too :)
Thank you so much for your kind words! I'm so glad that you are enjoying my workouts and that they are helping you. Keep up the amazing work!!!
In this video (that you commented on) I'm wearing Athleta. For the past few months, (all my newer videos) I've been wearing Halara. They are super affordable and you can enjoy 15% off full price items with code 15fitness
Yesterday, I visited for the first time a physical therapist to learn how to strengthen my pelvic floor.
Before I went, I exercised along with this video.
The exercises that my Physical Therapist gave me, we’re almost exactly the ones in this video. In fact, I don’t think there were any differences. Awesome! That will make my physical therapy so much easier.
Of course, there are smaller more intimate exercises that Lauren won’t be able to demonstrate on the video, So, it’s a good idea to always see a physical therapist for improving pelvic floor strength floor when needed!
Thank you, Lauren for making my physical therapy requirements so much easier!
Great! Love that 🙌🏻
After having hip surgery and knee issue, starting this Pilates, workout for seniors has been an absolute game changer for me. I look forward to learning more and more along my path to recovery. Many many thanks.
You are most welcome Martha! I'm thrilled to hear it has been helpful. I'm so proud of you for all your hard work :)
Thankyou Lauren sorry I missed you yesterday had a very busy day my body is aching today this class was just what I need have a lovely weekend see you Monday 🙋💐
Thanks Julie, happy that it was helpful :)
Thankyou Lauren added this onto today's playlist class needed a good stretch see you tomorrow 💐❤️🙋
Wonderful!
I do at least one of your Pilates or weights or stretches a day as well as a walk outside - best instruction - and fun - thank you Lauren 💕
That's great Carol! Sounds like a good schedule :)
Really needed this ! Core needs a lot of work. Balance too. Thanks again for giving us what we need. Keep it up
My pleasure! So glad these were good exercises for you Rowena :)
Wonderful to be back. Great stretch to start today.🤸
Excellent! Welcome back Debbie :)
So happy to have found you Lauren, I have searched for quite a while for someone so professional. In my opinion you are the very best at offering such a range of exercises to inspire and encourage older ladies. I have managed to complete this set but did struggle. I am interested specifically in strengthening adductor muscles and pelvic floor but loosening stiffness in the lower back. Thank you.
You are so welcome! I'm glad you found me too Chris. Any of my pilates and barre videos are great for your needs :)
Lauren, I am watching a few of your videos and you are AWESOME
Thank you so much Rosemarie :)
This class has been a godsend. I’m 55 and have hip bursitis that prevents sleep on my sides. This is helping little by little. Would love a class on core/abs only as well!
I'm so glad it's helpful Halle! Here is the link to all my ab workouts: ruclips.net/p/PLdAl5SsVkdoezImkKqh9QSuT5Di_jeYSL
This was fabulous. I didn't realise how much I needed this until I gave it a go. You are such a great teacher ❤
Thanks Jane, I appreciate that :)
Thank you for recommending this episode to me Lauren. I will be doing this one every second day to see if it helps my hip bursitis...you are AMAZING! 🇨🇦🥰Sharon.
Wonderful!
I am so happy to following your videos I lose weight since I started doing exercise with your videos! Thanks 🙏🏻
Wonderful! You are most welcome 🤩
Great exercises! You show them so patiently, it's admirable. Very useful exercises (I have a problem - incontinence). Looks like I'm starting to love mat exercises thanks to you, Lauren. Thank you so much Lauren! Have a good day!
You are so welcome! Glad to hear it's a good workout for you and that you are learning to enjoy the mat :)
Thank you, thank you, I loved the relaxation these stretches gave me!
Happy to hear it Coleen! Have a great weekend :)
Grateful that I've found your channel. I count on your workouts to keep in shape. Happy August!
Yay! Thank you! Keep up the good work 🤩
Thank you so much for all your exercise videos.! Each one shows originality and you always try to hit all sorts of areas...ones that are "every-day" and ones that are not recognized by most of us. This video is especially notable to me because it seems to calm my sciatica which sometimes goes rogue on me. I try to exercise with you at least 4-5 times a week and I also try to choose different ones each time. You have a lot of choices for us to make. Thank you!! I know this isn't easy to put together. Please thank your husband as well. By the way I am 74 years old (one of your key demographics, I guess).
Perfect! I’m so glad you are enjoying my workouts Candice. I appreciate your kind words. Keep up the good work 🙌🏻
Thank you, Lauren. Loved this stretch workout. YOU work so hard putting these perfect workouts together for us seniors! ❤
Thanks for the appreciation Carrie! I'm glad you loved it :)
Thank you for recommending! Excellent!❤
oh good :)
So soothing and relaxing, I love your graceful movements 🩷💜
Thank you so much 🤗
This was just what i needed today to stretch my hips …keep em coming😊
So glad! Thanks for trying it 🤩
This will be in my rotation this week ❤
Excellent Barb!!
Hi Lauren!! Love your Channel. Feel wonderful ❤❤
Yay! Thank you Sandra :)
Loved this! I preceded it with your 3000 step cardio (fun) … next is my gentle yin and pranayama. So grateful that I get to spend time (virtually) with you daily…🙏🏻 It’ll be weights/compound exercises tomorrow along with cardio and a short yoga practice. The variety on your channel makes me happy. ❤ I’d love to see some more cardio workouts!
Wonderful! Sounds like a great schedule Lynn. Keep up the good work :)
Super, love this workout❤️
Awesome! Thank you!
Perfect timing! My hips were happy and ever so grateful today. Your consideration and compassions☯ to others are so valued, Lauren. Thank you♥
You are so welcome. Thanks for all your support Susan :)
Thanks!
Thank you! Your support is very much appreciated :)
Thank you for another great workout 💪 very gentle movements. I'm not flexible but one day I will get there.
You're so welcome! Love your positive attitude:)
I definitely need this!
Thank you so much!
Blessings.
So glad Sue! Thanks :)
My entire back feels stronger now and was able to stand back up from the mat faster than usual when the workout was over. My first Pilates teacher's name was Karen Shanley. She was awesome! I only saw her once a week and the exercises she gave were easy and gentle but I got a cute, little abdominal 4-pack in just a few months... she then moved away to retire.. 😹
So glad to hear this left you feeling stronger :)
@@SeniorShapeFitness sorry I rambled on, but your teaching style reminded me of her...
Feel wonderful ❤
Happy to hear it 🤩
Thank you for the wonderful workout! I was amazed at how good I felt after this. Even my knees felt good. Definitely saving this one to do again! I always look forward to Tuesdays and a new workout!
Wonderful! I love to hear that Laurie, thank you :)
oh wow this was such an amazing and relaxing pilates workout. The time just flew by. I am so glad i found your channel. thanks Lauren
You're so welcome! I'm thrilled you liked it :)
Loved this one. I really needed it!
So glad! Thanks for trying it :)
Great video, thank you! Not a senior but Im finding this helpful postpartum to strengthen my hips and pelvic floor.
Great to hear Faye! You are not alone, only about half of my viewers are seniors. Have you tried my wall pilates? They are also great workouts for strengthening the pelvic floor ;)
Great workout today Thank you see you soon 😊 😘
You're so welcome! Thanks Natalie :)
Loved this video stretches are so rewarding afterwards 😅..as always thankyou 🙏
I agree Alice! The rewards from stretching are awesome :)
Lauren, thank you so much for your senior workouts. I’ve got been following you for about a year now. I recently experienced some pain in my sciatica so after each workout I added your stretches. It has begun to feel much better now.
This was another great workout. I look forward to each new release.
Thank you again and
Have a great day!
You're so welcome Patti! I'm glad to know that the stretches are making you feel better. I hope you have a great day as well :)
I was so excited to see a stretching “workout” that focused on my hips. I have Rheumatoid Arthritis and it seems to focus primarily in my right hip. These stretches were wonderful & I actually noticed a slight difference in how I felt throughout the day. I’ve been using your videos for the last year or so and have found them so helpful. Thanks for putting in the effort so I can adjust my level of effort & focus to feel better each day.
That's wonderful Tony! I'm thrilled to hear you have been working hard and noticing a difference. Keep up the good work :)
Slow and easy. Perfect for Friday afternoon the end of a tough week. Thank you as always Lauren.
You're so welcome Kathy :)
🎉 TY!
I am so looking forward to doing this workout.Thank you so much.
You bet Frances! viewers are really liking it :)
Oh this was so therapeutic! My back does not like cold weather,and it loved this!
Thank you!
You're welcome Tanya 🤩
Thank you!! This is exactly what I need for my bursitis!! Thank you so much for all your videos. I'm trying to keep up with doing them every morning and being accountable to you so thank you for being there!
That's great Jennifer! Thank YOU for being here with me :)
Perfect!! Thank you
You're welcome Denise :)
If you have any hip issues, this routine is a gift you give yourself. I do have hip issues and should do this every day. I love all your videos, but I am going to try to do this routine frequently during the week -maybe a regular workout in the morning and this at night before bed. Thanks, Lauren.
My pleasure Anita, I'm so glad it's a great workout for you :)
Check out my new pilates routine that I just posted this week. It has some juicy hip stretches :)
Good one. Thank you!
Glad you liked it! Thanks Wayne 🤩
Lauren, that was such a treat! I get so excited whenever you post a new routine!! You’re the BEST!!!
Yay! Thank you Sharline :)
Nice easy stretch. Used it as cool down
Excellent! I love that :)
Lovely. I have been doing a video AM and PM and so enjoy these. I sleep much better and feel so much stronger. Thank you, Lauren!
Wonderful! That's great to hear Elizabeth :)
As I mentioned, I love your workouts.
I would suggest though kegel relax/kegel tighten with each inhale/exhale!!
Thanks for the tip Maria
One more time ❤️❤️
I am just coming out of Covid, and have not exercise for a few days. I couldn't ask for a better and more gentler way to help my body gain strength. Thank you soooooo much 🙂
Wonderful! You are most welcome and great job taking care of yourself :)
Hopefully you are now feeling better 🙏
Wonderful. Hips always need love even when we don't suffer pain. Thank you for this lovely video.
Glad you enjoyed it Liliana! You're right, everyone needs this one ;)
This was wonderful even for my weird hip. It is bursitis in that one. I was not expecting to be able to do the butterfly glute bridge. I actually like it better than the normal ones. I ended up doing a few extra. Great stretches. Just what I needed today. Thanks again ☺
Wonderful Anna! That's what I was hoping for with this video, I'm thrilled it was good for you!
Thank you Lauren! I love your workouts. I have been a lifelong exerciser and appreciate these videos, They are challenging enough to make a difference but not so difficult to cause injury when done properly. I would love to see more yoga workouts. 😊
Thanks so much Mary, I appreciate it :)
perfect! Recovering from a nasty stomach virus, I haven't been able to do any movement for 5 days. My hips needed this slow return.
I’m glad it’s a good one for you Sue! Stomach bugs are the worst 😫
Love the class 💪💪😎😎
So glad! Thanks Ruth :)
Another fantastic workout Lauren. You often ask for suggestions for future workouts so here goes. I have snapping hip syndrome. I have watched some very informative videos on RUclips regarding this, including one by the Spinecare Decompression & Chiropractic Center which I found very useful. Some of the recommended exercises are basically the ones that you incorporate anyway but I wondered if you could make a video with more focus on this problem. I’m not good at exercising on my own so although I could do the recommended exercises from that video I know that I won’t have the motivation. Whereas with you guiding and instructing, listening to the music etc I find it thoroughly enjoyable and really look forward to exercising. Again many thanks for your wide range of videos and excellent instructions
Thanks Joan. I'll add it to my list. Realistically it will be awhile because I will just incorporate more/different into another hip focused video. Keep up the good work with this one!
@@SeniorShapeFitness thank you so much for considering this Lauren. I really appreciate all that you do on this channel xx
Great workout today 💪
Yay! thanks so much Natalie :)
Loved this as my hips desperately need these exercises. Thank you Lauren 😊
You're so welcome! Glad it's a good one for you Robyn :)
Oh my how delicious was this class! My sciatica has been acting up and gentle movements are my go to these days. Thank you for always having something that feels right ❤
my pleasure Kelly! Glad this is a good workout for you :)
Exactly what I needed this morning
Happy it was helpful Barb :)
Great! Love stretching the hip flexors.
I hear you Eileen, those hip flexors are in constant need of stretching!
Just finished a 15minute cycle so this was a perfect way to stretch out my body feeling so good now ready to start the day. Thank you for these awesome workouts. 👏
Great job Patricia! I would think this video in particular is perfect for after cycling because it stretches your hip flexors so well :)
Wonderful stretch needed this today see you tomorrow ❤️🙋
Thanks Julie :)
Hello Lauren this was just my kind of a program. I was able to do it all.Was just most beautiful program. ❤️.
Kanak ❤️ ❤️
Wonderful! Thank you so much Kanak, I'm thrilled you liked it :)
This is my sun for the afternoon. I went swimming this morning, which I love (no balance issues but it’s very tiring) and this looks just right for my afternoon.
That's a great combo Julie. Swimming is so good for you too!!
@@SeniorShapeFitness I do love swimming, and I don’t have to worry about falling down all the time! 😂
Thanks! Wow! This really helped loosen my tight hips. I appreciate your thorough stretching after strengthening.
Happy to hear it Jenn! Thanks for your contribution 🤩
Gr8 workout! ❤ Please let me know if you have more like this. I’ve had my l3 l4 fused & my SI joints pinned. I really need to safely work on my core
Give this one a try Penny: 10 minute Ab Workout for Beginners & Seniors // Osteoporosis Friendly!
ruclips.net/video/3zNTSG-c06w/видео.html
Hey Lauren, love your workouts! Can you do more focused only on the pelvic floor?
Had a heavy leg workout in the gym this morning, did this workout with my wife a couple of hours later. Perfect complement to restore mobility and flexibility.
Wonderful! Glad it was helpful and as always, thanks for working out with me 🤩
Lovely workout❤
Glad you liked it!! Thank you Nadya :)
My hips loved this!!! Thank you. 💞
Fantastic! You are welcome Susan :)
this is fantastic!!! Thank you Lauren!!!!!
Glad you liked it!! Thanks for trying it Jayne :)
This was amazing! The breathing throughout the moves is the “cherry on top”! So good❤
Wonderful! I'm thrilled you liked it Cheryl :)
Really love it ❤💕
Wonderful! Thanks 🤩
Thank you,loved this,and the music too,so relaxing!
Yay! Thank you so much Sandra :)
Enjoyed this very much. Felt great afterwards, thank you.
Wonderful! I love that you feel great 💜
I recently had a DexaScan which showed that my back is doing better than my hips, but I'm fortunately still considered in the "normal" range. I try to exercise every day and my hips can get very tight. These stretches are wonderful and my hips feel great after these exercises. Thank you!
I'm so glad to hear that you feel great after this! Keep up the good work :)
I needed the perfect stretch and this video provided it ❤
Thanks Kimberly! Happy to hear it :)
Thank you for this easy stretch/Pilates. I have a really bad back and hips and my chiropractor has been after me to start stretching and strengthening. This really hit the spot this morning, it wasn't long and it wasn't difficult!
Awesome Tammy! I'm so glad it's a good workout for you :)
Thank you. After doing the "Zero" program from Ben Patrick, the KneesovertoesGuy, I have bursitis and shin splint in my left leg, plus a Prolapse. So this is just wha tI need right now.
Glad it's a good one for you! Sorry to hear about your new pains, I hope they heal quickly :)
Wonderful video. Woke up with hip pain this morning and this was just what I needed.
Glad it helped Vicky!
These are the exercises I need to do each and every day as I am a bit stiff at the hip oon both sides. I will try it for a 3-week period and let's see what happens. Dear Lauren thanks for the very relaxed and fine exercises.
My pleasure Helga! These are great for everyone to do for hip mobility, Let me know how it goes :)
Thankyou I've been having lots of pain in my hips this was perfect for me see you next time 🙋😍
Excellent! Glad it's a good workout for you Julie!
When doing these kind of gentle pilates, have to really focus on the engaging that core or you can easily be doing the moves passively and miss the opportunity to get the maximum effect. I started the workout and got to about 4:36 and thought .....nope... this is too easy so went all the way back to the beginning and this time truly focused on the ab / core doing their job and then it was a whole nother ball game, they were working. I would love to see more callisthentics in some workouts or a workout with just callisthenics. They are tough but so beneficial !
good for you Tracy! You are so disciplined !!!
Thanks a lot! It was so relaxing after a long Monday, it is 23:20h in Hungary. Cheers from Budapest.
Glad you enjoyed it! Thank you Dora 🤩
Loved this workout. Thank you!
You're so welcome! Thanks for working out with me 💜
Thank you , love all your workout . I need some exercises for lower back plz
You're welcome! Strengthening the lower back or stretching the lower back?
my lower back is very stiff in the morning when i wake up
Maybe i need strengthening and stretching😢🙄
And plus i have sciatica
Try this one: ruclips.net/video/PzG5pKAeaYo/видео.html @@houdamoe7274
Thank you really enjoyed this workout! I am getting back into working out after having a small surgery last week and this was perfect. Will feel it in my hips tomorrow for sure! 😅
Glad it was a good workout for you, thanks!
Thank you, Lauren, I love it🥀
Glad you like it Brenda, you are most welcome :)
Wonderful exercise video. Thoroughly enjoyed the practice.
Thank you so much Kathy, glad you enjoyed it :)