We often hear people talk about pelvic floor strengthening regarding post-partum women or women who are aging.
But having a strong pelvic floor is incredibly helpful for dancers! A strong pelvic floor means we will have control of our lower abdominals. These abdominals not only help to brace the lower spine, but also stabilize our pelvis.
Having a strong pelvic floor will help with alignment in turns and extensions, as well as supporting the rest of our core when we need to brace for leaps, jumps, and multiple pirouettes.
Not to mention that a strong pelvic floor can help with more intense…erhm…*spicy* experiences.
So, today’s circuit is not for the faint of heart, but if you can hang, I think it’ll quickly become one of your favorites.
Pelvic Floor Strengthening Circuit
For this workout, you’ll need a mat and a pillow or towel.
Feel free to do multiple rounds of this circuit to create a workout, add it to another workout, or work a single round of it into your daily routine as a means of daily pelvic floor strengthening.
Ready? Let’s dive in.
TAILBONE TUCKS:
We are starting off today’s pelvic floor strengthening simply.
Lie on your back with bent knees and the soles of your feet on the floor.
In this neutral position, the natural curve of your lumbar spine will lift the lower back slightly off the floor.
Exhale and gently rock your hips toward your head-keeping your feet on the floor.
As you do this, you’ll feel your lower back pressing into the floor.
Stay here for a few breaths.
When you’re ready, inhale and slowly return to your neutral position.
*Perform 10 reps, then immediately move on to the tailbone tuck to bridge.*
TAILBONE TUCK TO BRIDGE:
Start by lying flat on your back on a yoga mat.
Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position.
Allow your arms to rest by your sides on the mat. This is your starting position.
Now, press your heels into the mat and tuck your pubic bone towards your belly button. As you do this, raise your pelvis off the mat.
Raise your spine off the mat one vertebrae at a time until your body forms a straight line from chin to knee, resting on your shoulders.
Exhale.
Then, slowly lower your spine onto the mat one vertebrae at a time, followed by your pelvis.
*Perform 10 reps, then immediately move on to the adductor squeeze.*
ADDUCTOR SQUEEZE:
After that last one, your glutes should be warmed up a bit too! Good thing this exercise marks your halfway point in this pelvic floor strengthening session! Keep up the good work!
Start in a side-lying position with your knees bent to 90 degrees.
You can be completely relaxed or supported on your elbow.
Place a pillow(or towel) between your knees and, imagining it’s a balloon you’d like to pop, apply downward pressure from the top leg and upward pressure from the lower leg.
Squeeze your inner thighs around the pillow for 3 seconds before relaxing.
*Perform 6 squeezes per side, then immediately move on to the adductor side plank.*
ADDUCTOR SIDE PLANK:
Set up in a standard side-plank position with the weight on your elbow.
From here you can either:
- Reach your bottom leg forward into a modified “fallen triangle’ position or
- Lift your bottom leg into a 90* passé position.
You’ll notice the inner thighs of the top leg engage. Don’t allow your shoulders or hips to twist.
Hold this position for ten exhales before going to the other side.
*Hold for 10 exhales per side, then complete the circuit with kegels on beat!*
KEGELS ON BEAT:
Kegels are for everybody! They might feel foreign or silly if you aren’t used to training these muscles.
Generally, you should feel as if you’re going to vacuum something into your body through the bottom of your pelvic floor.
You may also notice your anus pucker in & lift up.
Make sure you are not using other muscles, like your abdominals, thighs, or buttocks.
It’s important when doing the Kegels to make sure you feel like the muscles are squeezing up and in, and not bearing down like you are having a bowel movement.
*Perform kegels to the beat of a song for 30-60 seconds*
Pat yourself on the back! An entire circuit dedicated to pelvic floor strengthening is no joke.
How did you use this workout today? Did you combine it with another ab circuit or use it as a muscle-specific training method? Let us know in a DM on Instagram @dancerswholift or shoot us an email! We’d love to answer any questions you might have, or recommend other training tools!
Want more workouts like this one? Give one of the client favorites a try: Workout Wednesday: A Jumping Workout, The Stair Down: An Adjustable Stair Workout, The Early Morning Workout
