5 Pilates Exercises That Can Help With Your Pelvic Floor

5 Pilates Exercises That Can Help With Your Pelvic Floor

5 Pilates Exercises to Strengthen Your Pelvic Floor

Ever wonder how Pilates can help your pelvic floor?
In this article, we’ll share 5 Pilates exercises that can help strengthen your pelvic floor, improve posture, and enhance your overall core stability.

Pilates is a form of exercise developed in the early 20th century by Joseph Pilates, based on six key principles: concentration, control, centering, precision, breath, and flow. It combines strength training, flexibility, and mindful movement to create a holistic workout that benefits both body and mind.

Why Pilates is Good for Your Pelvic Floor

Pelvic floor issues are common among women of all ages. They can be caused by:

• Pregnancy and childbirth

• Aging

• Obesity

• Heavy lifting

• Repetitive strain on pelvic muscles

Symptoms may include:

• Urinary leakage or incontinence

• Difficulty with bowel movements

• Pelvic organ prolapse

• Sexual dysfunction

• Pain in the lower abdomen or pelvis

How Pilates Helps

Pilates emphasizes core strength, posture, alignment, and controlled breathing. These principles directly support pelvic floor health by:

• Strengthening the muscles that support the bladder, uterus, and rectum

• Improving stability for the hips and lower back

• Enhancing posture to reduce strain on pelvic tissues

• Increasing awareness of muscle engagement and control

When practiced consistently, Pilates can help prevent incontinence, reduce pelvic pain, improve sexual function, and lower the risk of prolapse.

5 Pilates Exercises for Pelvic Floor Strength

1. Pelvic Tilts

Benefits: Strengthens pelvic floor muscles, improves posture, and eases pelvic discomfort.
How to:

1. Lie on your back with knees bent and feet flat on the floor.

2. Inhale, then exhale as you tilt your pelvis upward, lifting your hips slightly.

3. Hold for 5 seconds, then slowly lower.

4. Repeat 10 times, 3x per week.

2. Bridge Pose

Benefits: Strengthens the glutes, lower abdominals, and pelvic floor.
How to:

1. Lie on your back with knees bent and feet hip-width apart.

2. Inhale, then exhale as you press into your feet and lift your hips.

3. Hold for 5 seconds, squeezing your glutes.

4. Lower slowly and repeat 10 times, 3x per week.

3. Pelvic Rolls

Benefits: Strengthens and stretches the pelvic floor and spine.
How to:

1. Lie on your back with knees bent.

2. Inhale and slowly roll your spine upward, one vertebra at a time, until in bridge position.

3. Exhale and roll down slowly.

4. Repeat 10 times, 3x per week.

4. Cat-Cow Stretch

Benefits: Improves spinal mobility, relieves pelvic tension, and strengthens deep core muscles.
How to:

1. Begin on all fours, hands under shoulders and knees under hips.

2. Inhale, arch your back upward (Cat).

3. Exhale, drop your belly and lift your head/chest (Cow).

4. Repeat 10 times, 3x per week.

5. Single Leg Stretch

Benefits: Strengthens lower abs, pelvic floor, and hip flexors.
How to:

1. Lie on your back, one knee bent at 90°, the other leg extended toward the ceiling.

2. Engage your core and pelvic floor, then switch legs smoothly.

3. Repeat 10 reps per side, 3x per week.

Why Pilates is Ideal for All Fitness Levels

Pilates is low-impact, making it safe for most people—including those recovering from injuries, managing chronic conditions, or new to exercise. It improves:

• Core stability

• Flexibility and balance

• Posture and alignment

• Body awareness and control

For women with pelvic floor dysfunction, Pilates offers a gentle yet highly effective way to strengthen and support these muscles without causing further strain.

Want to Experience the Benefits of Pilates for Your Pelvic Floor?

At Revive PT & Pilates, we specialize in helping women strengthen their pelvic floor, improve core stability, and move without pain.

📅 Schedule Your Pilates Intro Session
This is a perfect introduction to Pilates if you have limited strength, flexibility, or pelvic floor concerns. In this session, you’ll:

• Try Pilates exercises with a certified instructor

• Learn how Pilates can be adapted for your needs

• See our studio and specialized equipment

📞 Call us today at (760) 503-4440 to book your intro session.

💻 You can also download our free guide:
“Pilates and Choosing the Best Studio for You” to help you get started.

We help women in the San Diego and Encinitas area stay mobile, active, and confident—without relying on pain pills or invasive procedures.