Pelvic floor muscles are those found at the base of the pelvic or hip girdle, which help support the bladder, the male prostate, the rectum and the female uterus. A strong pelvic floor helps maintain urinary continence and supports the spine and muscles and organs of the abdominal cavity, according to Pilates Digest. A few simple Pilates exercises target these muscles for optimal health and wellness benefits.
Pelvic Rock
Lie on your back on the floor, knees bent. Exhale and pull in your lower abdominal muscles until you feel your lower back press down against the floor. You should be able to feel your pelvis rocking slightly upward while your lower back touches the floor. Your hip bones should be slightly curving upward toward your ribs, suggests Pilates Exercise Guide. The bottom of your buttocks may lift about an inch from the floor. Hold for a second and then inhale, lowering the base of the buttocks once again to the floor. You can repeat this exercise five to 10 times, several times a day.
Zip and Hollow
Lie on your back on the floor with your knees bent. Place the palms of your hands over the lower abdominal area or where your bikini or underwear covers the pubic area. Place the tips of the thumbs near the belly button and allow the fingers to span across the pubic area. Your fingertips should be touching. Pretend you're lying on your bed sucking in your lower abs to fit into a pair of tight jeans that you need to get zipped up. Pull in the lower abdominal muscles slowly and firmly, trying to imagine them touching your spine. No other part of your body should be moving, and your hip bones should be stable. You can repeat this exercise between five and 10 times as you become more coordinated.
Pelvic Elevator
The Pilates pelvic elevator may take some concentration and practice, but is an exercise that offers a number of benefits, including increased control over urinary continence. Sit in a chair, back straight and shoulders back, suggests Easy Vigour. You can relax your hands on your thighs or on the sides of the chair. Practice the Zip and Hollow move by sucking in the lower abdominal muscles, as if you're trying to get them to touch your spine. Hold this position. Now exhale and inhale again, pulling the abdominals inward a little deeper. Hold. Exhale and inhale again and pull the abdominal muscles in even deeper. Hold. Picture an elevator lifting one floor at a time, stopping between floors before moving on. You can do this exercise several times a day.
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