Strengthen Your Pelvic Floor with these Exercises | Pilates for Pelvic Floor Health | 20 Mins
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- Опубликовано: 24 авг 2024
- These are my top pelvic floor exercises focusing on mindful movement to activate, reconnect with yoru body and strengthen the pelvic floor and core muscles. Ideal post partum and for women who have gone through the menopause and are feeling less confident in their bodies. Supporting your pelvic floor is very important and in this video I teach a very special breathing technique to help you reconnect to your pelvic floor. Some women can feel quite emotional with these exercises so please take your time, don't put yourself under any presssure and just allow your body the time and space it needs to reconnect.This is a great video for anyone who experiences weak pelvic floor muscles, prolapse, pelvic or back pain, incontinence or diastasis recti.
I have also made a video using this technique whilst seated in a chair so why not try that as well as see what feels best for you. You can find that video here: • Chair Pilates for Pelv...
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Take care, Rachel x
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.
Would love more focus on purely pelvic floor muscles in women over 40! : )
Thank you Rachel. More videos like this will definitely be beneficial 👍
Great video. Looking forward to learning more pelvic exercises.
I would love to see more of these. This visualization helped, but it was hard for me to connect. Thanks-
Hello Rachel. This was great. I would live more like this. Thank you!!
Thank you Rachel. Found this really helpful. Would definitely like to see more.
This is a great routine. Thank you, I look forward for more exercises. I love your videos!
Thank you Rachel as usual you are the best teacher on the internet. Yes Pelvic floor excercise was explained so well and really beneficial.
Very helpful to visualize. Thank you for these. I’d love to see more!
You're welcome JoAnne and thanks for the feedback. 😊
Sit bones seemed vague to me, sorry to be gross but I was visualizing as “clench your butt cheeks”🤪, and as Judith said, scrunching everything internally, and keeping ribs down on exhale, hope that was right! Very restful, felt good 👍🏻 haven’t had any pelvic floor problems that I’m aware of, but did have hysterectomy a few years ago, and C-section 25+ years ago, so good to be able to flex, feel ab muscles! Thanks for this, for all of your thoughtful, helpful, challenging videos. I appreciate your attitude toward whole body and mind wellness, not just being strong or looking good! Although you do look amazing 🤩. Thanks again!🤗
You're very welcome Sue. So the Sit bones was less bottom clenching and more feeling the bottom pulling inwards as if by doing so you were closing the space between your sit bones. If you can do that and feel it, that's your pelvic floor working. So pleased that ot heped you cpnnect to your abs muscles , that was just what I was hoping to achieve through the technique- as one person put beautifully below - innercise rather than exercise 😘
Oh, innercise, nice! Thanks, your comments to me explain it very well, now I feel it!😉🤗
Hello Rachel, I saw this today and as I occasionally do pelvic floor exercises I thought I should try this. Excellent visualisation and instruction. So much easier to follow than reading notes. I shall save this to my iPad for further use. Thank you. Carole 🙋🏼♀️👏👏👏
Wonderful! I am so pleased Carole that the visualisation and instruction helped you understand as we ll as exercise those internal muscles. Thanks for the feedback x
Yes Rachael, the awareness factor of the breathing and visualization of these exercises was much appreciated!
Great teaching Rachel I could absolutely feel the connection step by step. More like this please. Thank you x
That's wonderful, I'm really pleased to hear that Debbie. Keep it up as this is one to do regularly if you feel that's an area you would like moe strength and control. Take care, Rachel x
Found this very good, I can really feel it in my stomach, which I hope is a good sign!!
Best description and activation of pelvic floor I’ve experienced yet Rachel! I could feel the activation of PF very well indeed… Thankyou 🤗(and I’ve had several session with physiotherapists over the years but never quite felt it ) xx from Australia ( Fiona)
Good Morning Rachel, absolutely lovely the pelvic exercises, I am grateful to have giving such an explicit instructions of the pelvic routines, I always used my quads and had severe pains afterwards finally I am able to know what I am doing, ❤️Thank You!
Love the video and would love more! Thank you Rachel! Very helpful at 63 years young and prolapsed bladder!
Loved this Rachel! Difficult topic but you articulated it very well and I’m hoping the sensations will become more meaningful with your visualisation techniques! Would love more on this (and when you can , also , workouts for the menopause )
Thank you so much for all you still do for us - it’s great that you find new interesting content that hits a chord with so many . Love Sangeeta xx
HI Rachel this was great. If you have any other moves that would help with even more strengthening of the pelvic floor and Diastosis Recti that would be fab~ xx Thanks ; ) Visualisations very useful.
Hi Rachel,I have been doing your workouts for nearly two Years.I really enjoy the variety you include and always look forward to new videos.I’ve found this one especially helpful and would love to see more on pelvic strengthening.Keep up the great workouts.x
thanks Rachel these exercises are so important for strengthening the pelvic area as the body is aging. Thank you
your work and videos are a great contribution to all of us.
Ntastic great vouce and visualisation thanks❤
Visualization was a different technique and very helpful to connect which I always found so hard to do
Thank you👍
You’re very welcome Cate 😊
Thank you, Rachel. I found this very useful. I’ve been doing a lot of your standing classes, I’ve realised doing this I have not been exercising my pelvic floor as much as I used to when doing the floor classes .
I will definitely use this regularly
Thank you Rachel ❤
So good to have this video. I feel encouraged to keep doing these exercises which are really important for pelvic floor health for all ages. Thank you Rachel.
I knew I could count in you to strengthen my pelvic floor! Thanks so much!
Will engage for several weeks to measure impact before considering surgery as the remedy!
Thank you, Rachel! I am a newcomer to Pilates and am doing your October challenge (just a few days behind). I am excited to see how Pilates can contribute to my overall strength and mobility!
Wonderful! ❤️
Great to revisit this routine, thanks Rachel x
Great work for the pelvic floor!! thank you Rachel
Thank you Rachel, this really helped me understand the rotation of my scoliosis. Great practice for getting a straight spine and the awareness of rotation.
Excellent visualisation. Felt all zipped up. I will try and make sure I include it in the bridge exercise.
Love the video. Can we have some more pelvic floor exercises, please? 😊
Hi Rachel
Just loved these time out pelvic floor exercises been a while since I have done this kind of exercise -would love more like this
Thanks Jane x
Loved the visualisation really helpful ❤️thank uou
Yes I would love it if you would do more pelvic floor health sessions. I have a pelvic organ prolapse and do exercises with therapist online plus therapist at other facilities. And I really like the way you teach thank you so much and look forward to seeing more workouts with you
I need this!! Anything else you can offer will be greatly appreciated! As always; love your workouts and thank you!
Thank you for this. I will definitely do some more of your videos.
Great workout definition interested in more like this ,thankyou 😊
Thank you, Rachel. I really need this - I had a bladder lift two years ago. My pelvic floor muscles are very weak as are the glutes. This is very helpful - would love to continue on with more exercises for these muscles.
Thank you again, Rachel! These get a bit easier every day! I try to do the floor session most days, and also do the chair session when I don’t get to the floor! I feel it each time, and find myself incorporating sometimes during the day, and even a bit on my daily walk as I can! I do hope this is something you’d recommend? Have a beautiful day,
This was really helpful and very well explained
Thank you so much for this Rachel, very good routine and very easy to follow 🤗
Thank you for your continual work and videos. you are apart of my everyday enjoyment of life. it is such a support for aging gracefully.💚
I just started seeing a pelvic floor physical therapist. My pelvic floor is extremely tight. I think this will be very helpful. Thank you
You're welocme, so glad to be able to help you xx
Great workout for the pelvic floor I have a rectal prolapse have been doing pelvic floor therapy and have not done this one yet and I think it's feels very good thank you and I look forward to more!
Wonderfull I needed this to see. I will try to do this during the class. Not easy to visualise. Thank you.
Lovely, mindful “innercise” as one of our Pilates buddies dubbed this! I personally clicked with the third method, feeling the ribs closing toward each other, that made sense. Thanks for this lovely session, nice for March playlist day 2!😃🧘🏻♀️
Hi Rachel, I did this exercise today and it truly felt good! I'm 71 years old and have been following your classes for about a month now. I have osteoarthritis however I limit what I can do. I truly enjoy your lessons and I have learned a lot about my body and its limitations. Is there anything in particular that I can work on to lose belly fat? Signing off, Carole from Canada
Very impressed with your instructions .Thank you so much
Great video focussing on pelvic health, I will need to keep practising to visualise the breathing technique but appreciate the content on the pelvic area you have uploaded. Thanks Rachel 🙂
Great class for us ladies of a certain age with all our post menopausal issues.
Yes indeed, one to do 3-4 times a week for anyone feeling in need of a bit more control xx
A little difficult at first getting connected, but when came to bridge my body just went with flow.thank you.
Love this session, it's one I start my day with.
Thank you. Would love to see more of these exercises please.
i LOVED THE SESSION. i HAVE VERY POOR PELVIC AND CORE MUSCLES BUT i COULD FEEL THE CONNECTION, THANK YOU
These were very effective. I do them once a week and I am fine.
Brilliant! So glad to hear that 🤗
Really helpful! I’m only 30 but chemo has had an effect! I really liked the visualisation. Thank you x
You're welcome 🤗 So glad this is helping you and you liked the visualisation. Come see me again soon xx
@@TheGirlWithThePilatesMat I definitely will! xxx
I will do this one now for a while. Guess I should have done this before. The awareness of that sit bone is a challenge. And sit bone, hip bone and the rips.. wow. Not easy. But I will focus on that video for the next couple weeks. Thank you Rachel for all your knowlegde. ❤❤❤
You're welcome and you can do it Marion. This will really help you , do let me know when you start to feel the improvement and mind/muscle connections xxx
Thank you Rachel can you pls teach us pelvic strength video to ease out hyperactive bladder syndrome
Thanks Rachel I tried this today and found it challenging but I think I felt the connection please do more for the pelvis.
Hi Charlene, I am really pleased you felt it. This is one to repeat over and over as these really are excellent exercises for recovery of strength in the pelvic floor so do be sure to repeat them and see how you progress.😊
Need to practice !!
Hi Rachel. This is such a great workout (as always!!). Will you be doing any new pelvic floor exercise videos in the near future? Thanks :)
I really like this exercise and hope and look forward to you doing more for the pelvic floor cuz I do have rectal prolapse and it does really help thank you so much.
so helpful. So appreciated. Thank you
You are so welcome!
Thank you I found this a good exercise look forward to more pelvic work
Excellent Rachel, thankyou. More videos pls😊
Thank you! Will do! 🤗
Very useful.
It is very helpful, Just Need to exercise more, I Lost connection. Thank you very much.
Hi just started , It was very good but I did not keep up with your pace some times , I will try some more.
Outstanding session - please make more videos focusing on the pelvic floor 💕
Hard but Very good thank you ❤
I also work with a jade egg for one year almost. I seemingly feel it difficult to do this imagination while doiing the workout. But thx I think I felt however now the muscles of the pelvic floor contracting. ❤😊❤
awesome. Looking forwared to more
Awesome, thank you!
I found that relaxing and challeging
Im 27 and have issues with my pelvic floor
I do kegels every night
Loved this workout
Thanks!
Welcome! 🤗
I found that really hard to do! I think I could feel it in all the right places though. It almost felt like I was just scrunching everything up inside so I hope that was right 😃🤞🏼
Absolutely Judith, that’s the idea. It’s amazing what you can feel in your body with this session- we’ll done 👏😊
Wonderful-more please Rachael💕
Absolutely 🤗
Very relaxing
Glad you enjoyed
Great cues!
Thank you 🤩
Thank you! Would love more like this!
Thanks Daisy, I've made a note of that. Best wishes, Rachel
@@TheGirlWithThePilatesMat Hope you’re feeling better!
DANGGGGG! I think I did it right. Felt like a pulling of muscle on back right side, like it needs to be straitened out or something and I. did go easy, because I have a left ectopic kidney, so because the "pulling" happens alot, even when I start laughing to hard I feel my rib cage on right so I think I need it straightened so felt good. Hope this helps what you asked of us. Of. to relax now. 🤗🤗🤗🤗🤗
Thank you again for this pelvic floor workout, Rachel! How long will it be before you do another session to progress further? I don’t want to rush it, just wondering about how long you think before you will progress us to another level. I’m still definitely feeling these workouts and feel they are doing me some good!
Thanks Rachel. Very helpful. 👍
Beautiful.
What are the other pelvic floor exercises. These are helpful.
Is closing the sit bones the same feeling as drawing your muscles in to do up a tight pair of jeans?
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❤️💪🙏
Was easier to visualise now but forgot to keep the gap in your back.😅😊❤
Wow! This is the most useful and transformative RUclips video I’ve seen in over 10 years on this platform. I can’t thank you enough. You’ve boosted my quality of life immensely. All the stars! 🫶🏼🙏🏼
You’re really welcome Lorraine. So pleased it’s helped you. Keep going and keep up the practice. Big hug to you ❤️🤗
@@TheGirlWithThePilatesMat ❤
Thanks!