Focusing on pelvic floor strength has become increasingly popular on social media, and for good reason. Stretching and strengthening your pelvic muscles can improve core stability and sexual function. These muscles also support your bladder, bowel and uterus, so strengthening them will help these organs function.
Yoga instructor Lyndi Rivers first began learning about the pelvic floor two decades ago when addressing her own issues with pelvic pain. She now shares her expert knowledge via pelvic wellness sessions at Miraval Resort & Spa in Tucson, Ariz and has a series of online classes available too.
As well as strengthening the pelvic floor, Rivers encourages you to relax the muscles, as tightness in this area can impact your hips, lower back and overall balance. These are her top three exercises to try at home.
You don't need much equipment to do the moves, but it helps to have a yoga mat, pillow and yoga blocks to hand.
Pelvic diamond breathing exercise
Sets: 1 Reps: 12-16 counted breath cycles
- Begin lying down with a bolster under your knees and a blanket under your head. Take a few moments to connect with your breath and notice a few rounds of inhales and exhales.
- Imagine a diamond shape at the base of your pelvis. As you inhale, imagine this diamond getting bigger.
- Exhale and imagine the diamond returning to its original imagined shape. Continue breathing while maintaining this visualization.
- Inhale for a count of five, hold the inhale for a count of three, and then exhale for a count of five.
Benefits of this move
This exercise stretches the pelvic floor muscles. It also increases blood flow to the pelvic floor muscles while relieving tension and relaxing the area.
Low lunge with hip movement
Sets: 1 sequence recommended 3-4 times per week
- Start in a child’s pose with your feet together, knees apart, hips toward your heels and forehead to the floor or a block. Breathe here for roughly 30 seconds and take your awareness to the space between your sit bones, your pelvis and hips.
- Move into a tabletop position with the knees under the hips and hands under the shoulders.
- Bring a block to the right side of the mat and bring both hands to the block
- Step your left foot forward, next to your hands on the block.
- Move your hips forward and back from a low lunge to a runner’s lunge, then begin to move your hips around in a circle for thirty seconds. Reverse directions.
- Repeat on the other side.
Benefits of this move
This movement increases blood flow and mobility in the pelvis and hips while lengthening and releasing tight muscles.
Sunbird aka bird dog
Sets: 2 Reps: 12 reps on each side, recommended 3-4 times per week
- Start on all fours with your wrists under your shoulders and knees under the hips. Ensure the pelvis is level with the neck and in a neutral position.
- Bring your right leg behind you with your foot flexed and toes on the floor. Press back through the heel.
- Bring your left hand out in front of you with your fingers on the floor while engaging your abdominal muscles.
- On an exhale, simultaneously raise the right leg and left arm while continuing to keep the pelvis and shoulders in a neutral position. Your hand and help should raise only to the height of your shoulders and hips.
- On an inhale, slowly lower your hand and foot down to the starting position.
Benefits of this move
This exercise strengthens the pelvic floor as well as the glute and transverse abdominal muscles. Rivers notes that it’s an excellent exercise for those that are pregnant as it can help with back pain, increase pelvic stability and improve mobility.
If you want more strengthening moves for this area, have a look at these pelvic floor exercises
