Watch videos and read step by step instructions on pelvic floor exercises with Poise* Pilates.
Video 02: Female Abdominal Exercises – Clams Core Stabiliser
This exercise in this video is called “The Clams”, and has been designed to help work the abdominal muscles as well as the pelvic floor to build better core stability. Improving the muscles around the stomach and abs helps hold the organs in the pelvic region together and assists in preventing pressure from building on the bladder, which can result in incontinence. Always remember when starting any exercise regime consult your doctor or healthcare professional first and should you experience any pain, pressure or discomfort, stop the exercise immediately.
Female Abdominal Exercise Clams Core Stabiliser Overview
The Clams Core Stabiliser is an exercise designed for women who want to strengthen their pelvic floor muscles. The exercise should be done with the pelvic floor engaged – for a detailed description on how to engage those muscles see our pelvic floor exercise page.
Lie down and turn on your side as shown in the image. Engage your pelvic floor muscles. With your knees bent, lift your feet off the ground, then raise the top knee and hold. Return to the starting position. Repeat this 10 times on both sides. Be sure to hold your pelvis steady using your pelvic floor muscles, no rocking back and forth (that’s cheating).
Female Abdominal Clams Core Stabiliser Exercise Step by step:
- Tighten the pelvic floor muscles as shown in video 1
- Lie in a neutral spine position – i.e. with a flat back
- Now tighten to feel your belly button pull in towards the spine
- Breathe out gently, but keep those core muscles engaged
- Lift both feet off the floor and then hold
- If you feel stable in this position, open and close the top knee
- Repeat 10 times, stop if you feel any pressure or pain in your lower back or hip area
For a detailed demonstration watch the Clams core stabiliser exercise video