At New Healthy Body, we often receive questions about whether it’s a good idea to take up Pilates for pelvic floor health, so this month’s blog is focused on its benefits.
There is a common misconception that pelvic floor health is only relevant to women during pregnancy and after childbirth, but it’s actually crucial for both men and women of all ages.
The pelvic floor is a group of muscles that supports the bladder, bowel and reproductive organs, and it plays an important role in continence, sexual function and core stability.
Pilates is a form of movement which can help to develop body awareness, breathing control, posture and co-ordinated muscle engagement, all of which can support pelvic floor function.
This means that Pilates is a valuable part of a broader approach to pelvic floor health, however it is important to note that persistent problems or symptoms should be assessed by an appropriate healthcare professional.
What is the pelvic floor?
Before we dive into Pilates for pelvic floor health, let’s think about what exactly the pelvic floor is.
The pelvic floor is described as a large hammock of muscles that stretches front to back, attaching to the pubic bone and coccyx, and side to side, attaching to the sit bones
Your pelvic floor muscles support organs such as the bladder, bowel and internal reproductive organs.
As well as keeping these organs in place, the pelvic floor muscles also provide structural support for fascia, ligaments and abdominals and help control functions like going to the toilet and helps with sexual function in both men and women.
The pelvic floor muscles are the base of a muscle group known as the core, which also include abdominal muscles, back muscles and the diaphragm. Together, these create stability by supporting the pelvis and spine, which allows posture and balance to be maintained.
There is a widespread belief that a strong pelvic floor is the ultimate aim, however in reality a healthy pelvic floor is one which is able to contract, relax and co-ordinate with breathing and movement – and this is where Pilates for pelvic floor health comes into play.
How can Pilates support pelvic floor health?
There are a variety of ways in which Pilates can complement pelvic floor care.
Mindful muscle engagement
Pilates encourages controlled, precise movements, which can help participants to become more aware of how they engage their core and pelvic floor during exercise.
Core stability
The pelvic floor forms part of the body’s core; Pilates exercises can train the abdominal, back, diaphragm and pelvic floor muscles to work together during movement.
Posture and alignment
Pilates helps to boost body awareness, which can work alongside a healthy pelvic floor to aid with alignment and posture.
Breathing and co-ordination
A healthy pelvic floor should be able to co-ordinate contraction and relaxation with breathing and body movement; Pilates helps us to be aware of our movement and breathing, helping to build a holistic approach to pelvic floor health.
It’s clear that taking up Pilates for pelvic floor health will help you to work towards full-body awareness which boosts strength and stability.
We’d love to help you to see what this could look like for you.
Pilates exercises which can support pelvic floor awareness
If you’re considering Pilates for pelvic floor health there are a number of beginner-friendly movements and principles to start with, some of which are outlined here.
The focus should always be on quality, underpinned by breathing and control, rather than intensity of movement or exercise.
Pelvic tilts
Gentle pelvic tilts can help to develop an awareness of your pelvic and deep abdominal muscles.
Bridge
A controlled bridge can work the glutes and posterior chain while encouraging co-ordinated core engagement.
Heel slides
A gentle heel slide variation can introduce controlled leg movement while maintaining stable pelvic and abdominal positioning.
Side-lying exercises
Side-lying Pilates movements can strengthen the hips and glutes, supporting overall pelvic and lower body stability.
Exercises should feel controlled and comfortable; if you start to experience pain, pelvic pressure, leaking or difficulty emptying your bladder or bowel, or any other persistent symptoms you should seek individual assessment from a doctor or physiotherapist.
Do you always need to strengthen your pelvic floor?
Often the assumption with Pilates for pelvic floor health is that a strong pelvic floor is the ultimate aim.
However, pelvic floor concerns are not always caused by weak muscles; in fact, some people have pelvic floor muscles which are overactive or unable to effectively relax.
This means that repeatedly squeezing, or ‘doing Kegels’ isn’t necessarily appropriate for everyone.
Instead, pelvic floor health is about co-ordination, strength and relaxation.
For an overactive pelvic floor learning to relax the pelvic floor in exercises like a wide leg Childs Pose would be of great benefit.
If you’re not sure what you need, we recommend working with a specialist women’s health physiotherapist who can advise on your pelvic floor health and the best direction for you to move in.
Pilates for pelvic floor health during pregnancy and after birth
Whilst pelvic floor awareness is important for everyone, it can become particularly relevant during pregnancy and postpartum.
Pregnancy and childbirth place additional demands on the pelvic floor and returning to exercise should therefore be gradual and will look different for everyone.
It’s always a good idea to talk to a healthcare provider about what’s best for you.
Pilates can be a great form of exercise to incorporate into a pregnancy or postnatal movement programme, alongside support from a qualified instructor who can modify and adapt specific exercises when required.
At New Healthy Body, all of our instructors can work alongside individuals to tailor classes and movements to their needs and aims, so don’t be shy in explaining what you’re aiming to get out of your session.
Pilates for pelvic floor health during Perimenopause and Postmenopause
Oestrogen plays a crucial role in maintaining the integrity and strength of the pelvic floor tissues, as well as the overall health of the urinary tract.
During Perimenopause and Postmenopause women may struggle with pelvic floor weakness.
This is where Pilates exercises not only helps to strengthen the pelvic floor, but also makes participants more body aware and aids in improving joint mobility, strength, flexibility.
It also promotes mindfulness, decreases stress levels, improves sleep and mood and overall wellbeing. All which helps women manage menopausal symptoms.
Focusing on pelvic floor health with New Healthy Body
I hope you’ve seen through this blog that pelvic floor health isn’t simply about having stronger muscles, but is much more focused on having muscles which can work, relax and co-ordinate effectively.
If you’re suffering from symptoms related to the pelvic floor, it’s important to have an individual assessment rather than assuming that exercise is always the answer.
However, Pilates does provide a great framework for developing movement awareness, breathing control, core stability and strength – which are crucial to pelvic floor health.
If you’re interesting in learning more about Pilates for pelvic floor health, please do get in contact with New Healthy Body to discuss our classes and workshops to find a movement approach that’s right for you.