women's Pilates

Explore Exercises to Help You Improve Pelvic Placement

When looking for an exercise that can improve your pelvic placement, there is really nothing more effective than doing the Pilates. Being the secondary principle, Pilates promote awareness of improving the pelvic placement and emphasize stabilization of the lumbar spine and pelvis both dynamically and statically through Pilates movements.

Here are some Pilates Exercises that target your pelvic floor to help you improve your pelvic placement.

Exercises To Help You Improve Pelvic Placement

1. Shoulder Bridge

The shoulder bridge is a typical yoga pose and is a challenging workout for the muscles of the back and around the pelvis. This is also a great workout for those with a very weak pelvic floor since it lifts the hips and allows gravity to take pressure off the pelvic floor and
making activation a lot easier.


  • Lie on your back on a slight natural curve under your lower back. Your feet should be hip apart.
  • Inhale to prepare.
  • On exhale, use your glutes to lift your butt off the floor until your knees and shoulders form a straight line. You need to keep the weight in your heels and do not push up into your neck and shoulders.
  • Inhaling, hold at the top.
  • On exhale, gently lower your back to starting position.
  • Do 10 to 15 reps.

Tip: You can add a ball in between your knees in order to help keep your inner thigh
connection all through the exercise.

2. Scissors

Scissors is a great starting point in order to begin connecting with your deep core and pelvic floor muscles while practicing a diaphragmatic breathing.

  • Lie on your back on a slight natural curve under your back. Your feet should be hip apart.
  • Inhale to prepare.
  • On exhale, engage your deep core and pelvic floor gently in order to keep the pelvis stable. Then float a single leg to tabletop position.
  • On inhale, return the foot to the floor with control.
  • Do the same with your other leg and continue alternating with 10 reps on each leg.

Tip: Progress to a more challenging scissor workout by alternating toe taps. This exercise should increase the challenge on your pelvic stabilizers and deep core.

3. The Clam

This clam exercise works on the external rotators of the hip and can have a positive impact on strengthening your pelvic floor.


  • Lie on your side. Have your head rest on your arm or a pillow while your hips are stacked one on top of the other.
  • Lift your heels up the floor while keeping them together until they are in line with your spine.
  • On exhale, lift your top knee off the bottom knee and rotate from the hip joint while keeping the heels together. You should try not to roll your hips back as you lift your knee.
  • Gently return the knee back down to the starting position.
  • Do 10 to 15 reps for each leg.

Tip: Challenge yourself with this workout by holding a side plank on your knees and elbows.

4. Lunge

The lunge is a great functional exercise which incorporates the pelvic floor. Furthermore, it can be used in your everyday life when picking or lifting heavier objects.


  • Start in a stride stance, providing equal weight on both legs.
  • Maintain a neutral position. On inhale, bend your knees while keeping slightly more weight on your front heel.
  • Before changing direction, lift the pelvic floor on exhale, holding the contraction as you go back to the starting position.
  • In order to make this more dynamic, try to start with your feet hip-apart and step either backward or forward into a lunge position and pushing back to return on starting position.
  • Do 10 to 15 reps for each leg.

Tip: You can perform a weighted lunge by using a kettlebell, dumbbell or baby capsule on one side of the body. This increase the challenge on your pelvic floor and core.


Pilates exercises that target the pelvic floor and improve pelvic placements are mainly done on a Pilates mat. However, if you want an added challenge to your core, you can also do these workouts on a Pilates chair. If you do not have one yet, then check out the trusted reviews on the top Pilate chair at gymgearinfo.com to get only the best products.

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