The pelvic floor plays a crucial role in core stability, posture, and overall movement. Yet, many people don’t realize the importance of this muscle group until they experience issues like leakage, pelvic pain, or core weakness. Fortunately, Pilates is an evidence-based, effective way to enhance pelvic floor function—whether you're recovering from childbirth, managing symptoms of pelvic dysfunction, or simply looking to build a resilient core.
How Pilates Supports Pelvic Floor Health
Pilates is a mindful movement practice that emphasizes core control, breathwork, and alignment. Because of its focus on deep "inner" core muscles—including the pelvic floor, transverse abdominis, multifidus and diaphragm—Pilates has been shown to improve pelvic floor activation, coordination, and endurance.
1. The Breath-Pelvic Floor Connection
Research highlights that diaphragmatic breathing plays a key role in pelvic floor health. A study published in the Journal of Bodywork and Movement Therapies (2019) found that coordinating breath with movement improves pelvic floor muscle activation and relaxation, reducing symptoms of dysfunction. Pilates teaches controlled exhalation with engagement of the deep core, which strengthens and supports the pelvic floor over time.
2. Core Strength & Pelvic Floor Function
A strong core enhances pelvic floor function by providing balanced support to the body during movement. Studies have shown that strengthening the deep core muscles through targeted exercises improves pelvic floor endurance and responsiveness (Neurourology and Urodynamics, 2021). Pilates movements such as bridges, abdominal curls, and controlled leg lifts effectively engage the core and pelvic floor, leading to better strength and coordination over time.
3. Restoring Balance & Preventing Over-Tension
While many believe the pelvic floor needs constant strengthening, too much tension can also contribute to dysfunction. Overactive pelvic floor muscles can lead to discomfort, pain, and even increased risk of incontinence. Pilates incorporates restorative movements and breathwork to promote muscle relaxation and improved coordination, ensuring the pelvic floor functions optimally.
Who Can Benefit from Pilates for Pelvic Health?
Pilates can be beneficial for:
Postpartum recovery (rebuilding core strength and pelvic floor function)
Managing incontinence (improving muscle coordination and support)
Reducing pelvic tension (addressing muscle tightness and improving flexibility)
Enhancing overall core strength and function
Athletes and active individuals looking for a balanced, functional approach to core training
Join Our Restorative Pilates Series
If you’re looking to integrate evidence-based movement for pelvic floor health, our upcoming Restorative Pilates: Pelvic Physio & Pilates series is designed for you, led by Concetta Barranca, resident physiotherapist and movement educator in restorative Pilates.
📅 Starts May 6 | Tuesdays at 8:30 PM
⏳ 45-minute sessions | Small group for personalized attention
📍 Raise the Bar Physiotherapy
🏥 Can be billed through insurance (some restrictions apply)
This series will help you bring awareness to your breath, restore core function, and move with confidence.
🚀 Limited spots available—sign up today!
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