Perfect Pilates During Your Period

SAN DIEGO - Aug. 3, 2018 - PRLog -- Like all other muscles in our bodies, our pelvic floor muscles must be strengthened and stretched. Pilates is one of the forms of exercise that gives special focus to the pelvic floor muscles during workouts.

For women with period problems such as period pains, heavy periods, and or spotting, the pelvic floor muscles can become tight and constricted. By working the pelvic floor muscles, you will improve blood flow and remove any build-up of old blood, as well as promote relaxation of these tight pelvic floor muscles.

There are also many Pilates steps that help to stretch the pelvis and pelvic floor, which can help regulate your period and reduce discomfort from cramps or PMS. Such as :

Single Leg Stretch

Step 1: Lie faceup.

Step 2: Bring both knees in toward your chest, place your hands on your shins, and curl your head up off the floor.

Step 3: Extend one leg out at a time, alternating sides.

Step 4: Keep your lower back on the floor and your core engaged throughout.

Benefit: Develops strength of torso stabilizers against movement of the legs. coordination is developed through the combination of stabilization in the torso and flowing, precise movement in the lower body.

Warrior Lunges

Step 1: Stand tall with your feet together in a "Y" shape placing the heel of the front foot in the arch of the back foot.

Step 2: Hold 1-3 pound weights in each hand

Step 3: Lunge the front leg out stepping onto it and leaning forward as you stretch the back leg straight.

Step 4: The arms lift overhead as you lunge.

Step 5: In one brisk, move step back to your starting position. Inhale to lunge and exhale to return.

Step 6: Repeat 8-10 times then switch sides.

Benefit: Pilates Lunges get the blood flowing to the larger muscle groups and draw your senses to the periphery of the body rather than the center of the body which is the source of monthly cramps. Additionally, by targeting the larger muscle groups you'll increase your metabolism and rev up your energy combatting the fatigue associated with those particular times of the month.

Scissor Kicks

Step 1: Lie faceup.

Step 2: Extend your right leg up so that it's perpendicular to the floor. Bring your hands behind your right leg, pulling it in toward your face, and curl your head up. Lift your left leg of the floor a few inches.

Step 3: Switch legs, pulling your left leg in toward you and letting your right leg hover above the floor.

Step 4: Continue switching your legs.

Benefit: The primary muscles involved in scissor kicks are the hip flexors and the transverse abdominis, the deepest muscle in the stomach. The hip flexors work to lift and hold your legs slightly off the floor during the exercise. The transverse abdominis aids in maintaining your stability, posture and balance.

Original content from http://blog.hersday.com/2018/08/02/period-pilates/