Knee Drop – Pelvic Floor without saying “Pelvic Floor”

Diamond Pilates is all about pelvic health; not just the internal muscles, but the associated structures around the hip, lower back and abdominals.  Talking about or describing the internal anatomy of the pelvic floor can leave people feeling a little ‘off’.  They might not want to think about ‘things down there’, or may not know what’s down there!

How would it be if I could show you a Pilates move that can help give you a strong pelvic floor, without the need to say “Pelvic Floor”?

A move that can be done by anyone and everyone, young, old, female and male?

We won’t mention any name of the nether regions (though there is Part 2, further down that adds a little more to this move), or try to locate anythings specific.  Just a simple yet highly effective Pilates move…  I give you…

Knee Drop

Starting Position:

  • Lying on your back, head inline with the spine (or use a pillow if needed to maintain alignment.).
  • Tuck your chin in (slightly) to lengthen the back of the neck.
  • Feet and knees together (hip replacements keep a slight distance between the knees)
  • Arms slightly out to the side – you can place fingertips on the hip bones to feel they are staying still.
  • Lower back is in neutral – think of keeping your sacrum still.

Instructions and Focus:

  • Keep the lift knee and hip as still as possible as you lower the right knee toward the floor; roll onto the outside of the foot.  STOP as soon as you feel any movement on the left side from either the knee or the lower back.
  • Repeat on the opposite leg.


  • Breathe normally as you keep your abdominals slightly engaged and spine in neutral (normal)
  • Once you have mastered the technique, breathe OUT on the lowering phase and IN as you return.


  • Repeat 4 on each leg; work on good technique and build up gradually to 8 each side.

Part 2

Once you have mastered the exercise… (MENTION OF THE UNMENTIONABLES ALERT..)

  • Engage your pelvic floor as the leg lowers – the sacrum staying still as possible using the OUT breath.
  • As the leg returns to the start position, relax the pelvic floor and softly breathe IN.   Give yourself a second between each leg to allow the pelvic floor to relax – breathe normally and repeat 4 to 8 times each side.

If the breathing seems confusing, just breathe normally – don’t hold your breath.

Try this exercise three times a week or whenever you get a few minutes to spare.

The above is one the key moves to help strengthen and tone your pelvic floor.  We have lots more like this (with or without the mention of the unmentionables…).

Pelvic Floor Health– We can help!

Call for your free 30 minute call to see how we can help – 07941012305