<\/p>\n \u201cThe benefits of a stronger pelvic floor are wide ranging,\u201d she says. \u201cIt\u2019s a key part of your core, supporting the spine, pelvis, and internal organs while helping your body move with strength and control.\u201d<\/p>\n Article continues below <\/p>\n You may like<\/p>\n Drummond highlights four Pilates exercises that are particularly helpful for building pelvic floor strength.<\/p>\n Aim for 15 to 20 repetitions of each move, and repeat the sequence two to three times to turn it into a workout for best results.<\/p>\n 1. Bridge<\/p>\n Bridge Variations – Mat – YouTube Watch On <\/a> Make it harder: place a resistance band above your knees to further engage your outer thighs and glutes.<\/p>\n How it helps: By strengthening your glutes and engaging your deep core, this move helps to support and activate the pelvic floor muscles.<\/p>\n 2. Double-leg stretchLie on your back with both knees close to your chest and hands on your shins.Curl your chin toward your chest to lift your shoulders off the floor.Extend your legs in front of you at a 45\u00b0 to the floor as you sweep your arms behind your head.Engage your deep abdominal muscles and activate your inner thighs.Return your arms to hug your knees.<\/p>\n How it helps: This move challenges your deep core while coordinating breath and control, helping the pelvic floor work with your abdominal muscles to stabilize your spine.<\/p>\n
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\nLie on your back with your knees bent and heels on the floor or on an elevated surface.Press your heels into the floor and lift your hips.Squeeze your glutes and inner thighs to activate your pelvic floor.Hold at the top for two to three breaths.Lower your hips to the floor with control.<\/p>\n