These internal muscles provide vital support for the organs within the pelvis.
When we refer to the centering muscles, this not only includes the familiar stomach muscles at the front of the abdomen, but it also involves the hammock of muscles that holds the internal organs within the pelvis. Although the pelvis does vary between men and women (in women it's shallower and broader) it is vital for all of us to be aware of our pelvic floor and to exercise its muscles. These muscles are among the most important of all, but many people are unaware of their existence and don't know how to bring them into active use.
The pelvic floor is a mesh of muscles and ligaments that extends from the pubic bone at the front of the pelvis, passes under the pelvic opening between the legs, and joins to the base of the spine. These muscles surround and control the neck of the bladder and the urethra (outlet from the bladder), the anus, and—in women—the vagina.
Why are they important?
When they are toned and active, the pelvic floor muscles provide strong support for the pelvic organs, including the bladder, and uterus (women) or prostate (men), during physical activity. They also help to provide control of urination and defecation. If your pelvic floor muscles are slack—as a result of lack of use, obesity, or childbirth—you risk developing stress incontinence (leakage of urine when pressure within the abdomen is increased, such as during exertion or coughing). There is also a greater likelihood of prolapse of the internal organs.
In Pilates terms, the pelvic floor muscles are the lowest part of the girdle of strength that stabilizes and strengthens the torso as a whole, which is why you will be required to align them in the "neutral pelvis" position at the beginning of many Pilates exercises. These muscles are also extremely important for initiating the toning of the postural muscles deep within the abdomen. The need for balance in your physical training dictates that all of the centering muscles are developed to the same degree; otherwise you will not achieve the harmonious results that you are seeking. For these reasons, be sure to build pelvic floor exercises into your regular exercise routine.
Not Just for Women
Many people believe that slack pelvic floor muscles are a purely female problem. This is far from the truth. Men need to maintain a firm pelvic floor as well. Many of the urinary problems that men may suffer in middle age and beyond can be ameliorated by toning the pelvic floor.
Engaging the pelvic floor
The following exercise should be a regular part of your Pilates routine. The movement is hard to see in a photograph or when demonstrated by someone else; you really have to try it yourself and learn what it feels like. Once you have learned to recognize the sensation of tightening the pelvic floor you can practice this movement anytime, anywhere. The main technique you need to try to master is that of keeping the buttocks and abdominal muscles relaxed while you engage those of the pelvic floor—but this is always a challenge.
1 Lie on the floor inwith your knees bent and your feet on the floor. Engage the muscles of the pelvic floor as if you were trying to stop urinating midstream. As you do this, place one hand on your buttocks to check that you have not also tightened your buttock muscles. Hold for as long you can, breathing normally throughout.
2 In the same position, engage the pelvic floor muscles again. This time place your hand on your lower abdomen, just above the pubic bone, to check that you are not over gripping the abdominal muscles or the muscles at the front of the thighs at the same time. When you are able to isolate your pelvic floor muscles, repeat the exercise five more times, holding for a minimum of ten seconds each time.
