The pelvic floor is a group of muscles that support your bladder, bowel, and, in women, the uterus.
Unfortunately, pelvic floor weakness is common, especially after childbirth, during menopause, or as we age. Issues like incontinence, prolapse, or lower back pain can arise when these muscles aren’t functioning well. But the good news is, with regular exercises and mindful movement, you can strengthen these muscles and regain control.
Why Pelvic Floor Exercises Are So Important
A strong pelvic floor supports key bodily functions, including:
- Bladder and Bowel Control: Weak pelvic floor muscles can lead to urinary incontinence or difficulty controlling bowel movements. Strengthening these muscles helps improve control and reduce the risk of leaks.
- Core Stability: The pelvic floor works in tandem with the deep abdominal muscles, lower back, and diaphragm to stabilize the spine and pelvis, reducing the risk of lower back pain and injury.
- Posture and Alignment: A healthy pelvic floor contributes to good posture by supporting the natural curves of your spine. Poor posture can weaken your pelvic floor over time, so it’s important to maintain both.
- Sexual Function: Strong pelvic floor muscles can improve sexual function and sensation, as well as reduce the risk of pelvic pain during intercourse.
Take-Home Tips for Strengthening Your Pelvic Floor
- Practice Regularly
To do them, imagine you’re stopping the flow of urine midstream—this is the sensation of contracting your pelvic floor. Hold for 3-5 seconds, then relax for the same amount of time. Aim for 10-15 repetitions, 3 times a day. - Avoid Straining
When going to the bathroom, don’t strain or push excessively. This can weaken the pelvic floor muscles over time. Instead, take your time and relax the muscles. - Incorporate Pelvic Floor Exercises Into Daily Activities
You don’t need to set aside a special time for pelvic floor exercises—practice them while sitting at your desk, watching TV, or even standing in line at the grocery store. - Maintain Good Posture
Sit and stand tall to keep your pelvic floor in optimal alignment. Slouching can place unnecessary pressure on these muscles, leading to weakness over time.
How Pilates Helps Strengthen the Pelvic Floor
Pilates is a powerful tool for pelvic floor health because it integrates core strengthening, breathing techniques, and mindful movement—all of which support the pelvic floor. Here’s how Pilates helps:
- Core Integration: Pilates strengthens the entire core, including the pelvic floor, through controlled movements and exercises like pelvic tilts, bridges, and leg lifts.
- Breath Awareness: Pilates teaches you to coordinate your breathing with movement. Proper breathing techniques, particularly diaphragmatic breathing, work together with the pelvic floor muscles to build strength and coordination.
- Improved Posture and Alignment: Pilates emphasizes proper body alignment and posture, reducing strain on the pelvic floor muscles and helping them function more effectively.
At Loft, we offer Pilates classes that not only strengthen your abs and back but also focus on your pelvic floor health. Whether you’re recovering from childbirth, dealing with incontinence, or just want to improve your overall core strength, our expert instructors can guide you through targeted exercises that build strength, stability, and confidence.