Is Pilates Good for Strengthening The Pelvic Floor? 

There are many whole-body benefits to be gained from pilates, particularly when it comes to strengthening your pelvic floor. 

The pelvic floor is essential in supporting your pelvic organs and maintaining a base level of comfort when performing body functions, but there are many factors that can weaken your pelvic floor. 

Below, we’ll we explore the top pilates pelvic floor exercises that you can integrate into your FS8 workouts to build functional strength in this crucial muscle group. 

What is the pelvic floor?   

The pelvic floor is a group of muscles that extends between the coccyx (tailbone) and the pubic bone.¹ This muscle group is part of your core muscles and supports your pelvic organs, including the bladder, urethra, bowel, anus, and rectum. In women, pelvic muscles also support the vagina and uterus.² Your pelvic floor muscles help prevent prolapse, as well as bladder and bowel incontinence, while also aiding sexual function.¹

What causes a weak pelvic floor? 

The pelvic floor can become weakened for a number of reasons: 

• Pregnancy and childbirth 

• Prostate cancer treatment 

• Obesity 

• Straining from chronic constipation 

• Changes to hormone levels during menopause 

• Ageing  

• Pelvic muscle tension caused by endometriosis and painful periods³

What are the signs of a weak pelvic floor? 

There are several signs that indicate a dysfunctional or weakened pelvic floor including: 

• Leaking when sneezing, running, laughing or coughing  

• Difficulty controlling your bladder  

• Frequent urge to urinate and/or painful urination 

• Vulval pain during intercourse 

• • Recurring UTIs³ 

How does pilates strengthen your pelvic floor? 

If you have noticed changes to your pelvic muscles, there are a number of ways to strengthen your pelvic floor using pilates movements. 

Like other muscle groups, the pelvic floor muscles can be strengthened over time with continual targeted exercises that teach you to activate (contract) your muscles. Eventually, this helps establish muscle memory – memory that, over the years, your pelvic floor may have lost. Pilates also focuses on mindful breathing, allowing you to coordinate your inhales and exhales with each muscle contraction.

Pilates and pelvic floor exercises can mitigate incontinence, reduce the risk of prolapse, improve sexual function and sensation, and promote recovery post childbirth. 

5 pilates exercises to strengthen the pelvic floor 

Pilates is largely known for its capacity to increase core strength over time – and developing and building core muscle strength is an essential component of improving pelvic floor function. Pilates also places a strong emphasis on isolated movements and learning to engage and relax the pelvic floor, thus helping you regain control of your pelvic muscles.  

Given that pilates is good for pelvic floor strength, we’ve assembled our top FS8-backed exercises that can help strengthen your pelvic floor. The best part? You can practise these at home, even before you attend your first pilates class. 

1. Activation (stationary) 

Breath control plays a big role in activating your pelvic muscles. So, before you engage in pilates pelvic floor exercises, it’s important to master pilates breathing techniques to enhance the mind-body connection and stabilise your core muscles. 

We recommend starting your pilates workout by activating your pelvic floor while in a stationary position. To practise pelvic floor activation, follow these steps: 

1. Lie flat on your back with your knees hip-width apart and feet flat on the floor. (Alternatively, you can kneel on all fours, keeping your back flat and hands and knees equal distance apart.) 
2. Inhale to lengthen the pelvic floor and prepare for activation. 
3. Exhale and contract your pelvic muscles – you should feel a ‘lifting’ or ‘tightening’ sensation.  
4. Hold for three to four seconds, then release. 

2. Pelvic curls 

Also known as ‘bridges’, pelvic curls are particularly effective pilates pelvic floor exercises that can strengthen your glutes, hamstrings and core muscles. Pelvic curls also facilitate pelvic stability and practise your posterior tilt, which can help manage lower back pain. 

This exercise is commonly performed in both mat and reformer pilates settings. Remember, if you are performing the exercise on a reformer machine, the aim is to keep your carriage as still as possible. To practise pelvic curls: 

1. Lie flat on your back with knees bent and feet hip-width apart. (If you are new to this exercise, keep your arms by your sides and palms flat on the floor.) 
2. Inhale to prepare the body, then exhale to activate the core. 
3. Inhale and slowly lift your pelvis, lifting one vertebra at a time. 
4. Ensure your pelvis is at maximum posterior tilt, with your weight distributed at your shoulder blades (not the neck).  
5. Make sure it’s your pelvic floor and abdominal muscles driving the tilt, with your glutes and hamstrings keeping you still and in position. These muscles take time to build, so persistence is key! 
6. Exhale and slowly roll your body back down to the mat/reformer machine one vertebra at a time. 
7. Do 10 reps. 

3. Deep squat 

Deep squats will help you strengthen your pelvic floor, hip flexors, adductors, hamstrings, quadriceps, glutes, core and abdominal muscles – all while improving your flexibility. Talk about a multitasking exercise! 

When performing this exercise, be sure to take it at your own pace and focus on balance. Here’s how to practise a deep squat: 

1. Take a wider stance than you would for a standard squat, with your feet turned out slightly (about 45 degrees). 
2. Keep your chest lifted, your back flat, and your core and pelvic floor activated. 
3. Inhale as you slowly bend the knees into a squatting position. 
4. Keep lowering your body until your thighs are parallel to the floor. 
5. Hold this deep squat for a few breaths, then exhale as you gently return to standing.  
6. Do 10 reps. 

4. Bird dog 

This bodyweight exercise is perfect for building core strength – and we know the pelvic floor is an essential part of your core. This pilates pelvic floor exercise also promotes balance, spine alignment, range of motion, and lower back pain recovery, making it suitable for all ages and levels. To practise a bird dog: 

1. Assume tabletop position on all fours. Your wrists should be under your shoulders, your knees under your hips, your back straight, and your neck in a neutral position. 
2. Engage your pelvic floor muscles. 
3. Extend one arm forward, on your inhale, and stretch your opposing leg backward. 
4. Return your leg and arm into tabletop position, on your exhale, and relax your core and pelvic muscles.   
5. Repeat this process with your other arm and leg. 
6. Do 10 reps, alternating each side. 

5. Quadruped plank 

Like bird dog, the quadruped plank is a pilates pelvic floor exercise designed to boost stability and increase core strength. This pose is a type of modified plank that is less intense than a standard plank but still effectively engages your core muscles – making it accessible for a range of fitness levels. To practise a quadruped plank: 

1. Start on all fours in a tabletop position. 
2. Make sure your hips are in line with your knees and that your shoulders are stacked above your wrists.  
3. Slightly tuck or ‘tilt’ your pelvic floor to engage this muscle group. 
4. Brace your core and press your palms into the floor. 
5. Dig your toes into the floor, then lift your knees a few centimetres into the air. 
6. Make sure the belly button is drawn towards the spine. 
7. Hold this position for up to 10 seconds.  

Sources:

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2617789/ 

2 https://www.uclahealth.org/news/article/important-web-muscles-often-goes-overlooked 

3 https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/pelvic-floor