7 Pelvic Floor Pilates Exercises


Relax on your back with your knees bent and your feet flat on the floor. Keeping your pelvis neutral, inhale deeply as you push your lower back into the floor.


Stack your knees on top of each other, placing them higher than your hips, and lie on your back. Put your hands flat on the table. 

Hinged Back Plate

Place your hands behind your head and sit on the ground with your legs spread out and hip-width apart. Neutralize your pelvis by compressing your sitting bones.


Shoulder Press

Spread your hip-width apart feet flat on the floor and lie on your back. Keep your lower back pressed down on the ground. Lift your hips off the floor as you inhale.

Slouching Knees to Heels

Position yourself such that your left arm is supporting your head while your legs are bent at a ninety degree angle. 

Low Squat

Keep your feet slightly more apart than shoulder-width and turn your toes out at a 45-degree angle as you stand. Inhale as you bend your knees and send your butt back .

Cross-Legged Plank

The starting position is hands and knees, with the shoulders precisely over the wrists and the hips over the knees. Brace your abdominal muscles and pelvic.