Strengthening these muscles can improve various aspects of life, from bladder control to sexual health.
Pilates, known for its focus on core stability and controlled movements, is frequently recommended for pelvic floor strengthening. But what is different about Pilates and how effective is it for your pelvic floor?
Understanding the Pelvic Floor
The pelvic floor consists of a group of muscles that form a supportive sling across the base of the pelvis. These muscles play a vital role in supporting the bladder, intestines, and uterus, as well as contributing to sexual function.
Weak or dysfunctional pelvic floor muscles can lead to a range of issues, including incontinence, pelvic pain, and decreased sexual satisfaction.
Can’t jump on a trampoline or scared to sneeze? You most likely have a weak or overactive pelvic floor. But don’t worry, these conditions are not uncommon at all, and the good news is that a range of simple exercises can help!
How long will it take to retrain my Pelvic Floor?
Your Pelvic floor muscles do take time to rehabilitate and require daily training, however the results are well worth it.
It is recommended to do general exercise daily for at least 30 minutes and add your pelvic floor exercises to your regular routine.
And if you are short on time, you can add your exercises to a regular task you do each day, eg. washing up the morning dishes or brushing your teeth. Simply think of subtly pulling up from the front and back passages, keep breathing, count to 10 and then release. Be sure to fully release, making sure to let all tummy muscles go soft before repeating 3-6 times. Often leaning forward onto a bench is helpful to let the muscles relax completely between repetitions.
Alternatively, a regular Pilates class incorporates pelvic floor activation with exercise.
How Pilates Helps your Pelvic Floor Muscles
Pilates emphasises the development of core strength, stability, breathing and awareness, all of which are beneficial for pelvic floor health. Here’s how Pilates can positively impact the pelvic floor –
- Enhances Core Stability – A functional core is crucial for supporting the pelvic floor. Pilates exercises, such as the plank and the Pilates roll-up, engage the deep abdominal muscles, which help stabilise the pelvis and improve overall core strength. This stability supports the pelvic floor muscles, reducing the risk of dysfunction.
- Promotes Body Awareness – Pilates fosters a heightened awareness of body alignment and muscle engagement. Many Pilates exercises involve consciously engaging the pelvic floor muscles, which helps improve proprioception (awareness of body position) and coordination. This awareness can translate into better control and strengthening of the pelvic floor.
- Improves Posture and Alignment – Good posture and proper alignment are essential for maintaining a healthy pelvic floor. Pilates focuses on aligning the spine and pelvis, which can relieve undue pressure on the pelvic floor. Exercises such as the pelvic curl and spine stretch forward enhance spinal alignment, contributing to better pelvic floor support.
- Encourages Gentle Activation – Pilates exercises often involve gentle, controlled movements that are ideal for gradually strengthening the pelvic floor. Unlike high-impact exercises that can strain the pelvic floor, Pilates breathing is given for each exercise to ensure you are using your breath to support your body and various props can be used to build up your pelvic floor by minimising strain. Pilates promotes a mindful approach, allowing for gradual and safe strengthening.
Effective Pilates Exercises for the Pelvic Floor
Incorporating specific Pilates exercises can further enhance pelvic floor strength. Here are a few exercises particularly beneficial for this area –
- Pelvic Curl – This exercise helps to activate and engage the pelvic floor muscles while strengthening the core. Lie on your back with your knees bent and feet hip-width apart. Lift your hips towards the ceiling, articulating through your spine, and then slowly lower back down.
- Bridge – The Bridge exercise strengthens the glutes and lower back while also engaging the pelvic floor. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes, and engage your pelvic floor as you hold the position.
- Pilates Swimming – Swimming in Pilates involves extending and lifting opposite arms and legs while maintaining core stability. This exercise helps engage and strengthen the pelvic floor muscles by requiring controlled, coordinated movements.
- Heel Slides – Heel slides focus on core stability and pelvic floor engagement. Lie on your back with your knees bent. Slowly slide one heel along the floor while maintaining a stable pelvis and engaging the pelvic floor muscles. Alternate legs to work both sides.
Pilates and Pelvic Health Consultations at Sandgate Physical Health Clinic
Pilates offers a comprehensive approach to strengthening the pelvic floor muscles through core stability, body awareness, and controlled movements. By incorporating targeted Pilates exercises, you can improve pelvic floor strength and overall health.
If you’re new to Pilates or have specific concerns about your pelvic floor, consider an initial Pelvic Health Consultation with one of our Women’s Health Physios at SPHC.
We also have a range of Pilates classes, on either equipment or a mat, with fully qualified Pilates instructors to tailor a program to suit your needs.
Call us on 0738691099 or BOOK ONLINE.
