Pelvic Floor Exercises for Women: Strengthen the Pelvic Floor through Pilates

00:50 - Pliés
02:10 - Pelvic Curls
03:35 - Bent Knee Fallouts
04:40 - Bent Knee Fallouts (legs in Tabletop position)
05:15 - Single Leg Extensions
06:05 - Toe Taps
06:33 - Figure Four Stretch
Pilates is one of the MOST effective ways to strength your pelvic floor. Here's why, and why that matters. ⬇️
Pilates works and strengthens your entire core from all angles, which includes the pelvic floor. 💪⁣⁠⁣⁠ (If you didn't know, the pelvic floor is made up of the muscles + tissues within your pelvis, which support various organs and vital internal functions!)
No matter your age or stage of life, maintaining a healthy pelvic floor is also crucial to developing a strong core, preventing back pain, and avoiding other challenging symptoms.
Keep up the great work and know that you are building strength and making progress each time you roll out your mat.
Do you have any requests for future workouts? Share in the comments!
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[@brookewallacehere]

Thank you for this! After the first time I didn't smell like a homeless person after my morning run! Dignity returns! Will keep it up every day!

[@wearelindywell]

Way to care for yourself, Brooke! 💪👏

[@anastasiadoukas9716]

Often neglected pelvic floor. Thank you Robin ✨

[@bethanynlong]

Omg these are so much easier to understand than the other exercises I've seen online. Thank you so very much!

[@wearelindywell]

That's great to hear, Bethany! We're here to help!

[@sarahp3698]

Thank you for this video and all that you do!

[@colleenm9188]

Thank you! Great workout, as usual!🙏❤️

[@robindepner9168]

Excellent!

[@drmalikapopal]

This the first video I’ve seen very clearly explaining and directing to the point. Other are talk too much and I just skip them. This one is amazing and I shared to all my network. Thank you ❤

[@wearelindywell]

Thanks so much for your feedback and for sharing!

[@joyfuldesignstudio]

Thank you so much for this video! This is just what I needed! And thank you for everything you do. You give me motivation to get stronger and healthier.

[@wearelindywell]

So glad you enjoyed this! 💕 Cheering you on in your journey!

[@donnaangus8327]

I love this routine. I’ve been doing every day - thank you 😊

[@wearelindywell]

Way to care for yourself, Donna! Keep up the great work! 👏💪

[@arleneandmike]

I love your workouts on the beach. After strength training and yoga on Apple Fitness+, this workout was perfect. I feel like I’ve gotten stronger and gotten a massage 👍 Thank you for focusing on the pelvic floor. So helpful!

[@wearelindywell]

It sounds like you do an amazing job of caring for yourself with exercise, Arlene! Keep up the great work so you continue to feel great!👏💪

[@luciacruzsibaja6034]

Gracias por los subtítulos en español. Me encantó el ejercicio, lo bien que explicas, sin complicaciones. Gracias y me acabo de suscribir. Saludos desde Costa Rica 🇨🇷 ❤

[@wearelindywell]

We're so glad you're here, Lucía, and that you enjoyed your workouts. 💕 We're cheering you on in your journey!

[@kaellovesmakeup]

Amazing video! I recently had a UTI which then gave me cystitis (inflammation of the bladder). I’m going to do this every day for a month to restore my muscles in my pelvic floor. Thank you!

[@wearelindywell]

What a great plan to care for yourself! We're cheering for you!💪

[@isabelsamper9536]

Thank you so much! My doctor recommended pelvic floor exercises and these are great!

[@wearelindywell]

So glad these work for you and your journey, Isabel! 💕

[@Badgirlgibbs]

Thank you I will be coming back to this every week ❤

[@wearelindywell]

Yay! That is fantastic! We are so glad that you enjoyed it. If you are wanting more, we'd love to invite you to give a Lindywell membership a try with a free, 14-day trial here: hubs.la/Q01gZDhV0 You'll have access to this and over 300 similar workouts! :)

[@finessefitnesshub]

This is great!! Thanks!!

[@wearelindywell]

So glad you enjoyed it! If you are craving more workouts like this one, we'd love to invite you to give Lindywell a try with a free trial. You can get started here: hubs.la/Q028mjG80

[@MiLoveHazel]

Thank you ❤

[@wearelindywell]

You are so welcome! :)

[@LaShondaLaShell]

This felt really good

[@wearelindywell]

Way to take time to prioritize yourself, LaShonda! We're so glad you enjoyed it! Keep up the great work!

[@Bluedream2023]

Thank you so much for your videos! I had a baby 8 months ago, and I’m trying to tone up! It’s been a struggle losing the baby weight

[@wearelindywell]

Congratulations on your little one! We encourage you to listen to your body and give yourself grace during this season of recovery. We're cheering for you! 👏 💪

[@mariakhalid4972]

I just did. These while watching it feels so gr8

[@wearelindywell]

Way to take time to care for yourself, Maria! Keep up the great work!

[@steelpodmusic]

ありがとうございます。🙏

[@wearelindywell]

You are so welcome! We are glad that this was helpful and hope you enjoyed it too! :)

[@donnabazan9637]

Love these leggings - can you tell me which ones these are? Such a coastal vibe🌊

[@Saturn-xs7ix]

Thank you so much, can you do a 30 min pelvic floor exercise

[@wearelindywell]

Glad you enjoyed this workout! And thank you for your feedback. With a Lindywell membership, you'll have access to over 250+ workouts including more pelvic floor workouts. You can check out our website here and start a free trial to see all that's included in your membership: lindywell.com/ You can also send us an email if you have any other questions! 💕

[@tannaz56]

💖

[@zoey7873]

I’ve just come across your channel. Can you tell me, should we be actively contracting (doing kegels) when exhaling? Thank you. 🙏

[@wearelindywell]

Hi Zoey, we encourage you to focus on the movement first. When you get comfortable with that you can add in focusing on breathing and recommend exhaling when contacting with kegels. For additional tips on breathing, you may find this blog post by Robin helpful: thebalancedlifeonline.com/pilates-breathing-tips/ 🙂

[@zoey7873]

@@wearelindywell thank you so much for replying. I will keep practising this workout and will read the blog post. I have been enjoying your videos, this one is now on my regular workout list. 🙏

[@evalindqvist6612]

Toppen ❤

[@alisonkudlacik4915]

Is this good for when if you have weak pelvic muscles or is there other exercises to do with this one like core exercises?

[@wearelindywell]

Hi Alison - This workout is fantastic workout for strengthening pelvic muscles! Pilates is ideal for strengthening your core muscles, so any of the workouts will help to strengthen your core. Here are a few workouts you may want to try first:"Quick Pilates Ab Workout" kzbin.info/www/bejne/g2GbqKycptqom9U, "Pilates for Pelvic Floor" kzbin.info/www/bejne/nmOYqaGnormel7s "Quick Pilates Core Workout" kzbin.info/www/bejne/jWa5Z4iXeb2kf6c

[@isabellevanveen8306]

When you’re doing the floor exercises are you supposed to have your lower back pressed on the floor or not? I’m a little confused with what you mean with lift your pelvic floor 🙈 I want to make sure I’m doing the exercises correctly

[@wearelindywell]

Hi Isabelle - We're so glad you're being careful with your body and making sure you're doing the exercises properly. We encourage you to view this workout for additional information on your pelvic floor and how to position your back, "Pilates for Pelvic Floor" kzbin.info/www/bejne/nmOYqaGnormel7s.

[@mynameisKiki95]

Niceeee , how often are you soppse to do this ?

[@wearelindywell]

We encourage you to listen to your body and do what feels best for you! And if you are craving more Pilates, you can get instant access to over 300 Pilates workouts and so much more when you start your FREE two week trial! hubs.la/Q01gZDhV0

[@FullaTeeth]

Would you recommend the same exercises for men to do?

[@wearelindywell]

The great news is that Pilates is for everybody! We know of lots of me who enjoy all the benefits of Pilates too. Pilates was started by a man after all. :)

[@ayeshaqueen5563]

Can i do these exercises in first trimester

[@wearelindywell]

Congratulations on your little one on the way - what a gift. 💗 We always recommend that you listen to your body and listen to your health care professionals first. Most women need to start modifying around 13-15 weeks.

[@shelsea7245]

Will these help with having a leaky bowe!?

[@wearelindywell]

Pilates is fantastic for strengthening your core muscles, which include the muscles of the pelvic floor. Depending on the cause of your leaky bowel, Pilates may be helpful. It's difficult for us to make a personalized recommendation without knowing your unique body and situation, so we recommend speaking with your doctor or a physical therapist about the best way to proceed forward with a Pilates routine. We're cheering you on in your health journey!

[@badushabadusha1826]

I am uters prolpse patient shall i do this excersise

[@wearelindywell]

We're sorry that you have prolapse but glad that you're being mindful of your body and your needs. It is difficult for us to make recommendations without knowing your unique situation. We would recommend speaking your your doctor or a physical therapist to determine the most personalized recommendations and modifications for you. You can even bring this workout to a session for even more individualized recommendations. We hope that Lindywell can continue to be a supportive resource for you!

[@user-jf7ej5py1u]

How often a week do you do this?

[@wearelindywell]

We always recommend that you listen to your body and do what feels best for you! The great thing about Lindywell is that you always have choices. You can choose from over 300 workouts in the workout library, but if you don't want to be overwhelmed by choosing a workout each day, you can follow the workout calendar provided for you, which includes workouts Monday to Friday, with the weekends left blank so you can rest or enjoy a workout of your choice from the calendar or library! We'd love to invite you to give it a try with a free, 14-day trial here: hubs.la/Q01gZDhV0

[@juliebrown3720]

Will these exercises help weak bladder muscles

[@wearelindywell]

Yes, Julie, they do! Exercising the pelvic floor muscles can help to improve your bladder control and strengthen muscles. We recommend speaking with your doctor or a physical therapist about any specific questions, as we know every body is different and every situation is unique. We're cheering you on!

[@juliebrown3720]

@@wearelindywell Thanks going to make a start 😊

[@alshimaaeleffish3205]

When I inhale, should I blow my stomach out

[@wearelindywell]

Great question! When you take a deep breath, you want to inhale into your diaphragm, expanding your rib cage front to back and side to side. When exhaling, imagine you are slowly blowing up a balloon, drawing your belly button to your spine and lifting your pelvic floor. I hope this helps! :)