Does Pilates Strengthen Pelvic Floor Muscles? A Comprehensive Guide

1. Pelvic Tilts

• How to do it: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Inhale to prepare, then exhale as you tilt your pelvis, flattening your lower back into the mat. Inhale to return to neutral.
• Repetitions: 8-10 times.

2. Bridge

• How to do it: From the same starting position, exhale and press into your heels, curl your pelvis into a tilt by flattening your back to the floor, and roll your hips up towards the ceiling. Inhale at the top, then exhale as you roll back down.
• Repetitions: 8-10 times.

3. Marching

• How to do it: Lie on your back with your knees bent. Engage your core as you fold one knee towards your chest, keeping your back neutral and pelvis level (ie, you want the natural curve of your lumbar spine here, don’t flatten your back to the floor or allow your pelvis to shift). Lower your foot to the floor and switch sides.
• Repetitions: 8-10 marches on each leg.

4. Modified Side Plank

• How to do it: Start on your side with your forearm on the mat, knees bent. As you exhale, lift your hips off the mat. Make sure your core feels like it’s lifting up inside of you on the exhale rather than bearing down. Hold for 10-15 seconds, then lower.
• Repetitions: 3-5 times on each side.

5. Tabletop Leg Lifts

• How to do it: On all fours, ensure your back is long and your pelvis is neutral. Exhale to engage your core as you reach one leg back to hip height, straightening your knee. Lower back down and switch legs. Don’t allow your body to shift from side to side, or you won’t feel it in your core.
• Repetitions: 8-10 lifts on each side.

6. Child’s Pose

• How to do it: Kneel and sit back on your heels, reaching your arms forward. Breathe deeply, relaxing your pelvic floor. Hold for 30 seconds to 1 minute.

Tips:

• Focus on your breath—use Candles Breathing to support a responsive core when moving through the exercises: imagine a birthday cake with 100 candles on it in front of you, and slowly blow out the candles to feel the deep/lower core contract. You’ll feel a corseting or narrowing across your lower abdomen. This will help activate your core as you move.
• Keep movements controlled and avoid straining, bulging or bearing down in your lower abdominals/pelvic region.
• The pelvic floor muscles should not be tight or engaged all the time. Take opportunities to soften the muscles when you’re in relaxed positions like when you’re lying down, meditating or reading a book. 
• Aim to practice this routine 2-3 times a week for best results.

If you’re looking for a program that specifically integrates these principles into a comprehensive fitness routine, Restore Your Core® is an excellent option. This program focuses on building functional core strength, pelvic floor awareness, and alignment in a way that is safe and supportive for individuals at all stages of life. It incorporates many alignment strategies, breath control, and core engagement, which are discussed here, offering a well-rounded approach to pelvic floor health.

Here are some helpful tips for Pilates beginners to ensure you get the most out of your practice:

1. Start with a Class

• Consider taking a beginner class with a certified instructor. This helps you learn the fundamentals and ensures you use proper form.

2. Focus on Form

• Quality over quantity! Concentrate on performing each movement correctly rather than rushing through repetitions.

3. Breathe Deeply

• Proper breathing is essential in Pilates. Inhale deeply through your nose and exhale through your mouth, coordinating your breath with your movements.

4. Engage Your Core

• Your core is designed to be responsive to movement. Notice your core engaged when moving your body. If you’re not sure, return to the practice of pretending to blow out candles (ie. Candles Breath) when you’re preparing to move your body in different ways.

5. Listen to Your Body

• Pay attention to how your body feels. If something doesn’t feel right, modify the exercise or take a break.

6. Use Props Wisely

• Don’t hesitate to use props like blocks, straps, or a reformer (if available) to help you achieve the correct alignment and support your practice.

7. Stay Consistent

• Aim to practice regularly—2 to 3 times a week is a good starting point. Consistency helps build strength and flexibility over time.

8. Warm Up and Cool Down

• Always take time to warm up before starting and cool down afterward to help prevent injury.

9. Hydrate

• Drink water before and after your session to stay hydrated, but avoid drinking too much during your workout.

Remember, everyone progresses at their own pace, so celebrate your small victories along the way!

If you’re an advanced Pilates student, here are some tips to enhance your practice and continue progressing:

1. Focus on Precision

• Concentrate on the quality of each movement. Fine-tune your form and alignment, ensuring you’re executing exercises with precision.

2. Explore Advanced Variations

• Challenge yourself with more complex variations of traditional exercises. Incorporate movements that require greater strength, balance, and coordination.

3. Incorporate Breath Control

• Master the integration of breath with movement. Use your breath to deepen your engagement and enhance the effectiveness of your workouts.

4. Add Resistance

• Utilize heavier resistance on the reformer or incorporate props like resistance bands or weights to further challenge your strength.

5. Focus on Transitions

• Pay attention to the transitions between exercises. Smooth, controlled transitions can improve flow and demonstrate mastery of your practice.

6. Incorporate Functional Movement

• Integrate functional movements that mimic real-life activities. This can enhance strength and balance in daily tasks.

7. Work on Stability and Control

• Challenge your stability with exercises that require balance and control, such as single-leg or plank variations.

8. Engage in Cross-Training

• Consider adding other forms of exercise, such as yoga, dance, or strength training, to complement your Pilates practice and enhance overall fitness.

9. Reflect on Your Goals

• Regularly reassess your goals and progress. Set new challenges for yourself to keep your practice fresh and engaging.

10. Teach Others

• Sharing your knowledge with beginners or assisting in classes can deepen your understanding and enhance your own practice.

11. Listen to Your Body

• Even at an advanced level, paying attention to how your body feels is crucial. Modify exercises as needed and allow time for recovery.

12. Stay Curious

• Continuously seek out new learning opportunities, whether through workshops, advanced classes, or reading about Pilates techniques and philosophies.

By integrating these tips into your routine, you can continue to advance your skills and enjoy the benefits of a more profound Pilates practice!

Improving pelvic floor strength is a journey! Be patient with yourself and take the time to enjoy the improvements in strength, flexibility, and body awareness over time. Consistent practice, whether through Pilates or a program like Restore Your Core®, can help build pelvic floor strength, which is essential for overall pelvic health.