Pelvic floor and Pilates

By Susie Black - get free updates of new articles here

Unlocking Core Strength: 5 Ways Pilates Uses the Pelvic Floor

Pilates is famous for boosting core strength and flexibility. A key part of this exercise method involves the pelvic floor, a group of muscles located at the base of your pelvis. These muscles are important but often overlooked. Here are five ways Pilates uses the pelvic floor to enhance your overall stability and well-being.

Building a Strong Foundation: The pelvic floor acts like the foundation of a house in Pilates. Engaging these muscles helps you maintain good posture and alignment during exercises. By starting movements from a stable pelvic floor, you can better control your body’s actions, reduce the chance of injury, and move more smoothly.Action: Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you've got the right muscles. Once you've identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.
Supporting Core Strength: A strong core is crucial for balance and alignment in Pilates. The pelvic floor muscles work together with your abs, back muscles, and diaphragm to support your spine and pelvis. By activating the pelvic floor, you can engage your core more effectively, making your movements stronger and more controlled.Action: Pelvic TiltsWhile standing, tilt your pelvis forward (pubic bone) and backward. Inhale to prepare and as you thrust forward, contract your pelvic floor, abs and glutes, and exhale. Release and inhale as you tilt back. Do eight slow reps, followed by eight fast reps.
Helping with Breathing: Breathing is a key part of Pilates, helping you move and relax. The pelvic floor muscles assist with proper breathing techniques, especially with deep breathing. By coordinating your breath with movement and engaging the pelvic floor, you can improve your focus and achieve greater relaxation.Action: The Breath Oscillator Sit in a comfortable cross-legged position, with your spine straight and your hands on your knees. Close your eyes, contract your pelvic floor, and take a series of 15 short, fast inhales and exhales through your nose. Then relax and breathe normally.
Improving Pelvic Stability and Flexibility: Pilates focuses on making your pelvis both stable and flexible. Through exercises like pelvic tilts and hip circles, you can improve your pelvic alignment and control. Strengthening and stretching the pelvic floor muscles help you achieve better stability while also increasing your range of motion in daily activities and sports.Action: The Hip MovesHip Roll: Do the same breathing technique as the pelvic tilt, seated, up tall and in neutral, swing your hips from side to side instead of straight forward and back. Repeat eight times slowly and then at a faster pace. This is also good on a beanbag raising one hip up.Hip Hitch: Hitch your hips in one direction eight times, and then switch directions for eight repetitions. Make sure your pelvic floor, glutes and lower abdominals are engaged the entire time.
Boosting Mind-Body Connection: Paying attention to your pelvic floor during Pilates enhances your mind-body connection. By focusing on these muscles during exercises, you can develop a better understanding of how your body moves. This increased awareness not only improves your Pilates practice but also helps you maintain good posture and alignment in everyday life.

Action: The Side Leg Lift Lie on your left side, with your left knee slightly bent, and your right leg extended straight out on top of it, heel flexed. Contract your pelvic floor muscle. Raise your right leg up and down five times, and each time you lift, maintain the contraction of your pelvic floor. Change sides.

In summary, the pelvic floor is a key part of Pilates, contributing to core strength, stability, and mind-body awareness. By engaging these muscles, you can unlock the full potential of your Pilates practice and enjoy benefits that extend beyond the class. Yep - I don't have the courage to choose images for this article but if you want some clear and explicit info on how to better train your pelvic floor then head straight to the Pelvic Floor Pathway on the Pilates website or CLICK HERE to purchase the full Pelvic Floor Workshop.