How to Contract Your Pelvic Floor – Body Balance Pilates Bournemouth

How to Contract Your Pelvic Floor – Body Balance Pilates Bournemouth


So the core in pilates, quite often people
think of the core and they think of just their stomach muscles. In actual fact it’s the abdominal
muscles, your stomach muscles, the diaphragm, which is a muscle, the pelvic floor and the
back muscles, multifidus and eretor spinae, and they form a kind of cylinder around our
trunk. And the idea is you have a strong centre, everything else will be flowing and moving
correctly. So we’re first going to look at the pelvic
floor and how to contract the pelvic floor. It’s kind of like the pilot light on a boiler,
really important to have a good functioning pelvic floor. So you’re going to place your hands onto your
hips, your fingertips nice and low, neutral spine, neutral pelvis, lateral breathing,
take a nice breath in and as you breathe out contract the pelvic floor muscles in between
the thighs and in between the pubic bone and the coccyx tailbone. You want to feel like
it’s gathering together and slightly up. Breath in to release. And you want to try and make sure it’s nice
and slow and controlled, like a sponge soaking up water. And as you do this, quite common
when people start out, they start to engage other big global muscles like the buttocks,
inner thighs, quads, maybe even their shoulders. You’ve got to isolate and just try and find
this area quite low down. Again it might help you to close your eyes.
So in this video you won’t see me actually contracting. You won’t know that I’m doing
it. Very much internal feeling.