The short answer is, YES!
Pilates is most definitely good for strengthening pelvic floor muscles. You've probably heard this several times, but you may be wondering what is the pelvic floor and why is Pilates so good for it?
The pelvic floor runs from the bottom of your pelvis and supports your pelvic organs. Think your bladder, bowel and uterus in women and bladder and bowel in men (see the diagram below).The signs of a weak pelvic floor can cause issues with our bladder and bowel control. Have you ever said to the kids, No, I cant jump on the trampoline! Or been terrified of a sneeze? Then you have experienced a weak pelvic floor. It is not uncommon, and the good news is that, as a general goal, aim for at least 30 minutes exercise activity every day.
To strengthen your pelvic floor, it is recommended to exercise daily and make it part of your routine. A standard Pilates class requires you to activate your pelvic floor before each exercise by gently pulling up and drawing the hips inward to hold tension. Pelvic floor muscles take time to strengthen and require daily training, however if you put in the work, it will pay off and your pelvic floor will improve.
How Pilates strengthens the pelvic floor
Pilates is great for your pelvic floor, as it teaches you how to engage and strengthen it during every minute of your class!
- Pilates teaches you to activate your pelvic floor muscles prior to and during exercises. You regular Pilates’s goers know the cues...inhale, pull up through your pelvic floor, draw your hip bones together…..The goal is for your pelvic floor to be working before and as you lift/lower/picking something up.
- Pilates teaches you to move with good posture. This means maintaining a good spinal position! Your instructor will guide you with neutral or imprinted positions depending on the exercise given.
- In Pilates, you are taught to exhale with every effort. Never hold your breath or pull your tummy in strongly during an exercise. This increases the downward pressure on your pelvic floor. Pilates breathing is given for each exercise to ensure you are breathing in a way that supports your body.
- Pilates provides supported positions. For some of us the use of the small Pilates ball under our tailbone can aid us in building up our pelvic floor by minimising strain.
Some pelvic floor tips!
- The trick with any strengthening work, including your pelvic floor, is to start gradually.
- Pay attention to the cues your Pilates instructor is saying in your Pilates class so that the exercise is performed correctly.
- Be kind to yourself. Some days are not the same as others and you may find that when you are fatigued, unwell or experiencing back pain that your pelvic floor muscles may not work as effectively.
- Relax and rest the pelvic floor on the inhalation of every exercise. This gives your muscles time to recover. You want a pelvic floor that can activate but can also relax!
- If a Pilates exercise feels like it is straining your pelvic floor, speak to your instructor about an alternative exercise. They are there to help you!
Short on time?
It is all well and good to say that you should exercise at least 30 minutes a day, everyday. But what if you are short on time, due to juggling kids, work, housework, etc?
Research shows that even small amounts of pelvic floor training will benefit you. Exercise your pelvic floor whilst you are at the stop lights, washing your hands or washing the dishes. Simply pull up from the front and back passages and draw the hip bones together. Count for 10, release and repeat. Remember that any activity is better than none.
Want more pelvic floor information?
We have some amazing references below for you:
- Continence Foundation of Australia - where we got our diagrams from!
- Lori Forner - a Brisbane physiotherapist who has an amazing pelvic floor podcast. Lori is available for appointments and is studying a PhD in the field of pelvic floor health.
Want to try Pilates?
New members can try a week of unlimited classes for just $15, by claiming our New Member Offer.
