Pilates Exercises for the Pelvic Floor: Everything You Need to Know

Discover how Pilates exercises can help you care for your pelvic floor, improve control, relieve discomfort, and reconnect with your body.

For many, the pelvic floor remains a difficult topic to discuss. However, this group of muscles—which supports the bladder, uterus, and intestines—plays a vital role in our health: it influences posture, sexual function, lumbar stability, and urinary continence.

Having a strong pelvic floor is not just important after pregnancy or with age; it is key to overall body balance and quality of life. And the good news is that the Pilates method can help you strengthen it in a safe, conscious, and effective way.

What Is the Pelvic Floor and Why Does It Weaken?

The pelvic floor is a group of muscles and ligaments that form a sort of "hammock" at the base of the pelvis. Its function is to support the pelvic organs and control the sphincters.

Over time, these muscles can weaken due to factors such as:

• Pregnancy and childbirth.

• Hormonal changes (such as menopause).

• Abdominal or pelvic surgeries.

• Obesity or chronic constipation.

• Lack of exercise or prolonged poor posture.

In men, pelvic floor dysfunction can appear after prostate surgery or due to excessive muscle tension.

Signs That Your Pelvic Floor Needs Attention

Some common signs that may indicate dysfunction or weakness are:

• Urine leakage when coughing, sneezing, or laughing.

• Urgency or difficulty reaching the bathroom in time.

• A feeling of heaviness or pressure in the lower area.

• Pelvic pain or discomfort during sexual intercourse.

• Difficulty controlling bowel movements.

Important Note: Not all weak pelvic floors need "more strength"; some are too tight and require relaxation. Therefore, it is ideal to consult a specialized pelvic floor physiotherapist to assess your muscle tone before starting an exercise program.

How the Pilates Method Helps

The Pilates method strengthens the body from the inside out, focusing on breathing, control, and body awareness. In every movement, the pelvic floor works together with the deep abdomen (transversus abdominis), the diaphragm, and the lower back muscles, creating a stable and functional foundation.

Regular Pilates practice can help you:

• Improve urinary control and pelvic stability.

• Recover after pregnancy or surgery.

• Reduce lower back pain and pelvic tension.

• Increase body awareness and confidence.

• Prevent prolapses and strengthen your natural posture.

Studies published in the Journal of Women's Health Physical Therapy show that women who practice Pilates three times a week for 8 weeks significantly improve their pelvic floor strength and quality of life.

6 Pilates Exercises to Strengthen the Pelvic Floor

The goal is controlled, conscious movement. Perform 10 repetitions of each, focusing on the connection with your pelvic floor.

1. Diaphragmatic Breathing (The Foundation)

   • Sit or lie down with your back straight. Inhale deeply, expanding your ribs and abdomen. As you exhale, imagine gently lifting the pelvic floor muscles upward. Repeat 10 times.

2. Bridge Exercise

   • Lie on your back with your knees bent and feet flat. As you inhale, prepare the body; as you exhale, slowly lift the pelvis by engaging the glutes and pelvic floor. Hold for a few seconds and lower slowly.

3. Pelvic Clock

   • Imagine your pelvis is a clock. From the supine position (lying on your back), make small movements forward, backward, and in circles, activating the abdomen and pelvic floor.

4. Tabletop with Pelvic Activation

   • Lie on your back and lift both legs to a 90° angle. As you exhale, engage your abdomen and pelvic floor while slowly lowering one leg. Alternate legs.

5. Clamshell

   • Lie on your side with your knees bent. Open and close your legs like a shell. Keep your pelvis stable. This movement strengthens the glutes and deep muscles that support the pelvic floor.

6. Partial Roll Down

   • Sit up with your knees bent, inhale and lengthen upwards. As you exhale, roll your torso slightly backward, activating your abdomen and pelvic floor. Return slowly.

The important thing is conscious connection with your body, not the quantity of repetitions.

Taking Care of Your Pelvic Floor is Taking Care of Yourself

Talking about pelvic health is talking about integral well-being. It is not just a "women's issue" or a taboo: it is part of knowing yourself, reconnecting, and moving from your center.

At Mindbody México, our Pilates classes help you strengthen from within, with professional guidance and routines adapted to your needs.

📍 Visit us at our locations:

• Córdoba 97A, Roma Norte

• Tabasco 152, 2nd Floor, Roma Norte, CDMX

💬 Book your personalized class on WhatsApp 👉 55 7321 6082.