Hello my wonderful friends,. In this session we are working on gently waking up and strengthening the pelvic floor with mindful, functional movement. It's important to avoid creating any tension. If you feel emotional do not worry, that is completely normal and however you feel please be kind to yourself and patient. This will take time. I recommend you do this video at least 4 times a week for 10 weeks and then reduce it to 3 times a week for 6 weeks after which a weekly practice will keep you feeling good. ❤
thanks Rachel these exercises are so important for strengthening the pelvic area as the body is aging. Thank you your work and videos are a great contribution to all of us.
Hello Rachel, I saw this today and as I occasionally do pelvic floor exercises I thought I should try this. Excellent visualisation and instruction. So much easier to follow than reading notes. I shall save this to my iPad for further use. Thank you. Carole 🙋🏼♀️👏👏👏
Wonderful! I am so pleased Carole that the visualisation and instruction helped you understand as we ll as exercise those internal muscles. Thanks for the feedback x
Thank you Rachel, this really helped me understand the rotation of my scoliosis. Great practice for getting a straight spine and the awareness of rotation.
Good Morning Rachel, absolutely lovely the pelvic exercises, I am grateful to have giving such an explicit instructions of the pelvic routines, I always used my quads and had severe pains afterwards finally I am able to know what I am doing, ❤️Thank You!
That's wonderful, I'm really pleased to hear that Debbie. Keep it up as this is one to do regularly if you feel that's an area you would like moe strength and control. Take care, Rachel x
Yes I would love it if you would do more pelvic floor health sessions. I have a pelvic organ prolapse and do exercises with therapist online plus therapist at other facilities. And I really like the way you teach thank you so much and look forward to seeing more workouts with you
HI Rachel this was great. If you have any other moves that would help with even more strengthening of the pelvic floor and Diastosis Recti that would be fab~ xx Thanks ; ) Visualisations very useful.
Thank you for your sympathetic and practical routine, Rachel. The visualisation technique on top of your usual pilates breathing and exercises was really helpful. So grateful to you. Xx
Lovely, mindful “innercise” as one of our Pilates buddies dubbed this! I personally clicked with the third method, feeling the ribs closing toward each other, that made sense. Thanks for this lovely session, nice for March playlist day 2!😃🧘🏻♀️
So good to have this video. I feel encouraged to keep doing these exercises which are really important for pelvic floor health for all ages. Thank you Rachel.
Hi Rachel,I have been doing your workouts for nearly two Years.I really enjoy the variety you include and always look forward to new videos.I’ve found this one especially helpful and would love to see more on pelvic strengthening.Keep up the great workouts.x
Best description and activation of pelvic floor I’ve experienced yet Rachel! I could feel the activation of PF very well indeed… Thankyou 🤗(and I’ve had several session with physiotherapists over the years but never quite felt it ) xx from Australia ( Fiona)
Loved this Rachel! Difficult topic but you articulated it very well and I’m hoping the sensations will become more meaningful with your visualisation techniques! Would love more on this (and when you can , also , workouts for the menopause ) Thank you so much for all you still do for us - it’s great that you find new interesting content that hits a chord with so many . Love Sangeeta xx
Great workout for the pelvic floor I have a rectal prolapse have been doing pelvic floor therapy and have not done this one yet and I think it's feels very good thank you and I look forward to more!
Hi Rachel Just loved these time out pelvic floor exercises been a while since I have done this kind of exercise -would love more like this Thanks Jane x
Thank you, Rachel! I am a newcomer to Pilates and am doing your October challenge (just a few days behind). I am excited to see how Pilates can contribute to my overall strength and mobility!
Thank you, Rachel. I found this very useful. I’ve been doing a lot of your standing classes, I’ve realised doing this I have not been exercising my pelvic floor as much as I used to when doing the floor classes . I will definitely use this regularly
Thank you, Rachel. I really need this - I had a bladder lift two years ago. My pelvic floor muscles are very weak as are the glutes. This is very helpful - would love to continue on with more exercises for these muscles.
I really like this exercise and hope and look forward to you doing more for the pelvic floor cuz I do have rectal prolapse and it does really help thank you so much.
Great video focussing on pelvic health, I will need to keep practising to visualise the breathing technique but appreciate the content on the pelvic area you have uploaded. Thanks Rachel 🙂
Hi Rachel, I did this exercise today and it truly felt good! I'm 71 years old and have been following your classes for about a month now. I have osteoarthritis however I limit what I can do. I truly enjoy your lessons and I have learned a lot about my body and its limitations. Is there anything in particular that I can work on to lose belly fat? Signing off, Carole from Canada
Thank you again, Rachel! These get a bit easier every day! I try to do the floor session most days, and also do the chair session when I don’t get to the floor! I feel it each time, and find myself incorporating sometimes during the day, and even a bit on my daily walk as I can! I do hope this is something you’d recommend? Have a beautiful day,
Hi Charlene, I am really pleased you felt it. This is one to repeat over and over as these really are excellent exercises for recovery of strength in the pelvic floor so do be sure to repeat them and see how you progress.😊
Wow! This is the most useful and transformative TH-cam video I’ve seen in over 10 years on this platform. I can’t thank you enough. You’ve boosted my quality of life immensely. All the stars! 🫶🏼🙏🏼
I will do this one now for a while. Guess I should have done this before. The awareness of that sit bone is a challenge. And sit bone, hip bone and the rips.. wow. Not easy. But I will focus on that video for the next couple weeks. Thank you Rachel for all your knowlegde. ❤❤❤
You're welcome and you can do it Marion. This will really help you , do let me know when you start to feel the improvement and mind/muscle connections xxx
This is my second time doing this video and I’ve had a hard time connecting which you said could take sometime. I would love to have another video that had some different exercises for the same topic.
Sit bones seemed vague to me, sorry to be gross but I was visualizing as “clench your butt cheeks”🤪, and as Judith said, scrunching everything internally, and keeping ribs down on exhale, hope that was right! Very restful, felt good 👍🏻 haven’t had any pelvic floor problems that I’m aware of, but did have hysterectomy a few years ago, and C-section 25+ years ago, so good to be able to flex, feel ab muscles! Thanks for this, for all of your thoughtful, helpful, challenging videos. I appreciate your attitude toward whole body and mind wellness, not just being strong or looking good! Although you do look amazing 🤩. Thanks again!🤗
You're very welcome Sue. So the Sit bones was less bottom clenching and more feeling the bottom pulling inwards as if by doing so you were closing the space between your sit bones. If you can do that and feel it, that's your pelvic floor working. So pleased that ot heped you cpnnect to your abs muscles , that was just what I was hoping to achieve through the technique- as one person put beautifully below - innercise rather than exercise 😘
I also work with a jade egg for one year almost. I seemingly feel it difficult to do this imagination while doiing the workout. But thx I think I felt however now the muscles of the pelvic floor contracting. ❤😊❤
หลายเดือนก่อน
Just done this class the last two days having felt very uncomfortable with a stage 1 prolapse of the bladder after too many squats in a keep fit class! I always do too much!! Do you have or could you consider making a video of a full exercise routine which is totally safe for a minor prolapse such as mine? No squats or lunges, I suspect!!
Thank you again for this pelvic floor workout, Rachel! How long will it be before you do another session to progress further? I don’t want to rush it, just wondering about how long you think before you will progress us to another level. I’m still definitely feeling these workouts and feel they are doing me some good!
Hi Rachel, loved the video! A question, should you be drawing up into a kegel when exhaling and drawing everything in? And should you be totally relaxing everything when you inhale?
Hi Leona, so glad you enjoyed it! To answer your question on the breathing, you exhale and gently draw in ( like a kegel) being mindful of not over tensing, or pulling in really instensely as we want to avoid any tension. And when you inhale- yes totally relax BUT be mindful of not pushing in any way. Think of it more like letting go so your muscles relearn how to activate. Hope that helps xxx
DANGGGGG! I think I did it right. Felt like a pulling of muscle on back right side, like it needs to be straitened out or something and I. did go easy, because I have a left ectopic kidney, so because the "pulling" happens alot, even when I start laughing to hard I feel my rib cage on right so I think I need it straightened so felt good. Hope this helps what you asked of us. Of. to relax now. 🤗🤗🤗🤗🤗
I found that really hard to do! I think I could feel it in all the right places though. It almost felt like I was just scrunching everything up inside so I hope that was right 😃🤞🏼
Hello my wonderful friends,. In this session we are working on gently waking up and strengthening the pelvic floor with mindful, functional movement. It's important to avoid creating any tension. If you feel emotional do not worry, that is completely normal and however you feel please be kind to yourself and patient. This will take time.
I recommend you do this video at least 4 times a week for 10 weeks and then reduce it to 3 times a week for 6 weeks after which a weekly practice will keep you feeling good. ❤
Would love more focus on purely pelvic floor muscles in women over 40! : )
Thank you Rachel. More videos like this will definitely be beneficial 👍
Great video. Looking forward to learning more pelvic exercises.
I would love to see more of these. This visualization helped, but it was hard for me to connect. Thanks-
Hello Rachel. This was great. I would live more like this. Thank you!!
Thank you Rachel as usual you are the best teacher on the internet. Yes Pelvic floor excercise was explained so well and really beneficial.
Thank you Rachel. Found this really helpful. Would definitely like to see more.
Yes Rachael, the awareness factor of the breathing and visualization of these exercises was much appreciated!
This is a great routine. Thank you, I look forward for more exercises. I love your videos!
Ntastic great vouce and visualisation thanks❤
Love the video and would love more! Thank you Rachel! Very helpful at 63 years young and prolapsed bladder!
I knew I could count in you to strengthen my pelvic floor! Thanks so much!
Found this very good, I can really feel it in my stomach, which I hope is a good sign!!
thanks Rachel these exercises are so important for strengthening the pelvic area as the body is aging. Thank you
your work and videos are a great contribution to all of us.
Very helpful to visualize. Thank you for these. I’d love to see more!
You're welcome JoAnne and thanks for the feedback. 😊
Will engage for several weeks to measure impact before considering surgery as the remedy!
Hello Rachel, I saw this today and as I occasionally do pelvic floor exercises I thought I should try this. Excellent visualisation and instruction. So much easier to follow than reading notes. I shall save this to my iPad for further use. Thank you. Carole 🙋🏼♀️👏👏👏
Wonderful! I am so pleased Carole that the visualisation and instruction helped you understand as we ll as exercise those internal muscles. Thanks for the feedback x
Thank you I found this a good exercise look forward to more pelvic work
Visualization was a different technique and very helpful to connect which I always found so hard to do
Thank you👍
You’re very welcome Cate 😊
Thank you Rachel, this really helped me understand the rotation of my scoliosis. Great practice for getting a straight spine and the awareness of rotation.
Good Morning Rachel, absolutely lovely the pelvic exercises, I am grateful to have giving such an explicit instructions of the pelvic routines, I always used my quads and had severe pains afterwards finally I am able to know what I am doing, ❤️Thank You!
Great teaching Rachel I could absolutely feel the connection step by step. More like this please. Thank you x
That's wonderful, I'm really pleased to hear that Debbie. Keep it up as this is one to do regularly if you feel that's an area you would like moe strength and control. Take care, Rachel x
Outstanding session - please make more videos focusing on the pelvic floor 💕
Yes I would love it if you would do more pelvic floor health sessions. I have a pelvic organ prolapse and do exercises with therapist online plus therapist at other facilities. And I really like the way you teach thank you so much and look forward to seeing more workouts with you
HI Rachel this was great. If you have any other moves that would help with even more strengthening of the pelvic floor and Diastosis Recti that would be fab~ xx Thanks ; ) Visualisations very useful.
Great class for us ladies of a certain age with all our post menopausal issues.
Yes indeed, one to do 3-4 times a week for anyone feeling in need of a bit more control xx
Thank you for your sympathetic and practical routine, Rachel. The visualisation technique on top of your usual pilates breathing and exercises was really helpful. So grateful to you. Xx
I’m so glad to hear that Margaret. Really pleased it helped you xxx
Great work for the pelvic floor!! thank you Rachel
Lovely, mindful “innercise” as one of our Pilates buddies dubbed this! I personally clicked with the third method, feeling the ribs closing toward each other, that made sense. Thanks for this lovely session, nice for March playlist day 2!😃🧘🏻♀️
So good to have this video. I feel encouraged to keep doing these exercises which are really important for pelvic floor health for all ages. Thank you Rachel.
Great workout definition interested in more like this ,thankyou 😊
Wonderfull I needed this to see. I will try to do this during the class. Not easy to visualise. Thank you.
Hi Rachel,I have been doing your workouts for nearly two Years.I really enjoy the variety you include and always look forward to new videos.I’ve found this one especially helpful and would love to see more on pelvic strengthening.Keep up the great workouts.x
i LOVED THE SESSION. i HAVE VERY POOR PELVIC AND CORE MUSCLES BUT i COULD FEEL THE CONNECTION, THANK YOU
I just started seeing a pelvic floor physical therapist. My pelvic floor is extremely tight. I think this will be very helpful. Thank you
You're welocme, so glad to be able to help you xx
Thanks!
Excellent visualisation. Felt all zipped up. I will try and make sure I include it in the bridge exercise.
Best description and activation of pelvic floor I’ve experienced yet Rachel! I could feel the activation of PF very well indeed… Thankyou 🤗(and I’ve had several session with physiotherapists over the years but never quite felt it ) xx from Australia ( Fiona)
Loved the visualisation really helpful ❤️thank uou
Loved this Rachel! Difficult topic but you articulated it very well and I’m hoping the sensations will become more meaningful with your visualisation techniques! Would love more on this (and when you can , also , workouts for the menopause )
Thank you so much for all you still do for us - it’s great that you find new interesting content that hits a chord with so many . Love Sangeeta xx
A little difficult at first getting connected, but when came to bridge my body just went with flow.thank you.
Great workout for the pelvic floor I have a rectal prolapse have been doing pelvic floor therapy and have not done this one yet and I think it's feels very good thank you and I look forward to more!
Thank you for your continual work and videos. you are apart of my everyday enjoyment of life. it is such a support for aging gracefully.💚
This was really helpful and very well explained
I need this!! Anything else you can offer will be greatly appreciated! As always; love your workouts and thank you!
Hi Rachel
Just loved these time out pelvic floor exercises been a while since I have done this kind of exercise -would love more like this
Thanks Jane x
Thank you, Rachel! I am a newcomer to Pilates and am doing your October challenge (just a few days behind). I am excited to see how Pilates can contribute to my overall strength and mobility!
Wonderful! ❤️
Thank you, Rachel. I found this very useful. I’ve been doing a lot of your standing classes, I’ve realised doing this I have not been exercising my pelvic floor as much as I used to when doing the floor classes .
I will definitely use this regularly
Thank you Rachel can you pls teach us pelvic strength video to ease out hyperactive bladder syndrome
Thank you, Rachel. I really need this - I had a bladder lift two years ago. My pelvic floor muscles are very weak as are the glutes. This is very helpful - would love to continue on with more exercises for these muscles.
That was helpful. I am going to try these exercises regularly. Thanks
Really helpful! I’m only 30 but chemo has had an effect! I really liked the visualisation. Thank you x
You're welcome 🤗 So glad this is helping you and you liked the visualisation. Come see me again soon xx
@@TheGirlWithThePilatesMat I definitely will! xxx
Love the video. Can we have some more pelvic floor exercises, please? 😊
I really like this exercise and hope and look forward to you doing more for the pelvic floor cuz I do have rectal prolapse and it does really help thank you so much.
Thank you Rachel ❤
Thank you for this. I will definitely do some more of your videos.
Great video focussing on pelvic health, I will need to keep practising to visualise the breathing technique but appreciate the content on the pelvic area you have uploaded. Thanks Rachel 🙂
Hi Rachel, I did this exercise today and it truly felt good! I'm 71 years old and have been following your classes for about a month now. I have osteoarthritis however I limit what I can do. I truly enjoy your lessons and I have learned a lot about my body and its limitations. Is there anything in particular that I can work on to lose belly fat? Signing off, Carole from Canada
Thank you. Would love to see more of these exercises please.
These were very effective. I do them once a week and I am fine.
Brilliant! So glad to hear that 🤗
Very impressed with your instructions .Thank you so much
Thank you so much for this Rachel, very good routine and very easy to follow 🤗
Thank you again, Rachel! These get a bit easier every day! I try to do the floor session most days, and also do the chair session when I don’t get to the floor! I feel it each time, and find myself incorporating sometimes during the day, and even a bit on my daily walk as I can! I do hope this is something you’d recommend? Have a beautiful day,
Hi Rachel. This is such a great workout (as always!!). Will you be doing any new pelvic floor exercise videos in the near future? Thanks :)
Love this session, it's one I start my day with.
Need to practice !!
Thanks Rachel I tried this today and found it challenging but I think I felt the connection please do more for the pelvis.
Hi Charlene, I am really pleased you felt it. This is one to repeat over and over as these really are excellent exercises for recovery of strength in the pelvic floor so do be sure to repeat them and see how you progress.😊
It is very helpful, Just Need to exercise more, I Lost connection. Thank you very much.
Very useful.
Thanks!
Welcome! 🤗
Hard but Very good thank you ❤
Wow! This is the most useful and transformative TH-cam video I’ve seen in over 10 years on this platform. I can’t thank you enough. You’ve boosted my quality of life immensely. All the stars! 🫶🏼🙏🏼
You’re really welcome Lorraine. So pleased it’s helped you. Keep going and keep up the practice. Big hug to you ❤️🤗
@@TheGirlWithThePilatesMat ❤
Great to revisit this routine, thanks Rachel x
I will do this one now for a while. Guess I should have done this before. The awareness of that sit bone is a challenge. And sit bone, hip bone and the rips.. wow. Not easy. But I will focus on that video for the next couple weeks. Thank you Rachel for all your knowlegde. ❤❤❤
You're welcome and you can do it Marion. This will really help you , do let me know when you start to feel the improvement and mind/muscle connections xxx
Wonderful-more please Rachael💕
Absolutely 🤗
Excellent Rachel, thankyou. More videos pls😊
Thank you! Will do! 🤗
Great cues!
Thank you 🤩
Hi just started , It was very good but I did not keep up with your pace some times , I will try some more.
Is closing the sit bones the same feeling as drawing your muscles in to do up a tight pair of jeans?
This is my second time doing this video and I’ve had a hard time connecting which you said could take sometime. I would love to have another video that had some different exercises for the same topic.
so helpful. So appreciated. Thank you
You are so welcome!
Thank you! Would love more like this!
Thanks Daisy, I've made a note of that. Best wishes, Rachel
@@TheGirlWithThePilatesMat Hope you’re feeling better!
Thanks Rachel. Very helpful. 👍
Thanks
Thanks to you too Margaret! ❤️
Very relaxing
Glad you enjoyed
Loved this workout
awesome. Looking forwared to more
Awesome, thank you!
Please show more of this?
What are the other pelvic floor exercises. These are helpful.
Sit bones seemed vague to me, sorry to be gross but I was visualizing as “clench your butt cheeks”🤪, and as Judith said, scrunching everything internally, and keeping ribs down on exhale, hope that was right! Very restful, felt good 👍🏻 haven’t had any pelvic floor problems that I’m aware of, but did have hysterectomy a few years ago, and C-section 25+ years ago, so good to be able to flex, feel ab muscles! Thanks for this, for all of your thoughtful, helpful, challenging videos. I appreciate your attitude toward whole body and mind wellness, not just being strong or looking good! Although you do look amazing 🤩. Thanks again!🤗
You're very welcome Sue. So the Sit bones was less bottom clenching and more feeling the bottom pulling inwards as if by doing so you were closing the space between your sit bones. If you can do that and feel it, that's your pelvic floor working. So pleased that ot heped you cpnnect to your abs muscles , that was just what I was hoping to achieve through the technique- as one person put beautifully below - innercise rather than exercise 😘
Oh, innercise, nice! Thanks, your comments to me explain it very well, now I feel it!😉🤗
Beautiful.
I also work with a jade egg for one year almost. I seemingly feel it difficult to do this imagination while doiing the workout. But thx I think I felt however now the muscles of the pelvic floor contracting. ❤😊❤
Just done this class the last two days having felt very uncomfortable with a stage 1 prolapse of the bladder after too many squats in a keep fit class! I always do too much!! Do you have or could you consider making a video of a full exercise routine which is totally safe for a minor prolapse such as mine? No squats or lunges, I suspect!!
I found that relaxing and challeging
Im 27 and have issues with my pelvic floor
I do kegels every night
Thank you again for this pelvic floor workout, Rachel! How long will it be before you do another session to progress further? I don’t want to rush it, just wondering about how long you think before you will progress us to another level. I’m still definitely feeling these workouts and feel they are doing me some good!
Hi Rachel, loved the video! A question, should you be drawing up into a kegel when exhaling and drawing everything in? And should you be totally relaxing everything when you inhale?
Hi Leona, so glad you enjoyed it! To answer your question on the breathing, you exhale and gently draw in ( like a kegel) being mindful of not over tensing, or pulling in really instensely as we want to avoid any tension. And when you inhale- yes totally relax BUT be mindful of not pushing in any way. Think of it more like letting go so your muscles relearn how to activate. Hope that helps xxx
DANGGGGG! I think I did it right. Felt like a pulling of muscle on back right side, like it needs to be straitened out or something and I. did go easy, because I have a left ectopic kidney, so because the "pulling" happens alot, even when I start laughing to hard I feel my rib cage on right so I think I need it straightened so felt good. Hope this helps what you asked of us. Of. to relax now. 🤗🤗🤗🤗🤗
I found that really hard to do! I think I could feel it in all the right places though. It almost felt like I was just scrunching everything up inside so I hope that was right 😃🤞🏼
Absolutely Judith, that’s the idea. It’s amazing what you can feel in your body with this session- we’ll done 👏😊