{"id":67858,"date":"2024-11-13T12:16:50","date_gmt":"2024-11-13T12:16:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=67858"},"modified":"2025-01-23T18:19:27","modified_gmt":"2025-01-23T18:19:27","slug":"pelvic-floor-pilates","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/","title":{"rendered":"Pelvic Floor Pilates Exercises: The Best and Worst You Can Do"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#What_Is_a_Pelvic_Floor_Pilates\" >What Is a Pelvic Floor Pilates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#Does_Pilates_Help_Your_Pelvic_Floor\" >Does Pilates Help Your Pelvic Floor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#How_To_Cue_Pelvic_Floor_in_Pilates\" >How To Cue Pelvic Floor in Pilates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#What_Is_the_Best_Exercise_to_Strengthen_Pelvic_Floor\" >What Is the Best Exercise to Strengthen Pelvic Floor?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#Pelvic_Tilts\" >Pelvic Tilts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#Bridging\" >Bridging<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#Bird-DogKneeling_Arm-Leg_Extensions\" >Bird-Dog\/Kneeling Arm-Leg Extensions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#Side-Lying_Leg_Lifts\" >Side-Lying Leg Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#Kegels\" >Kegels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#Bonus_Standing_Ball_Squeeze\" >Bonus: Standing Ball Squeeze:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#What_Exercises_Should_You_Avoid_with_Pelvic_Floor_Problems\" >What Exercises Should You Avoid with Pelvic Floor Problems?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#How_Long_Does_It_Take_to_Strengthen_the_Pelvic_Floor\" >How Long Does It Take to Strengthen the Pelvic Floor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#What_Can_Ruin_Pelvic_Floor_Muscle\" >What Can Ruin Pelvic Floor Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#Do_squats_help_the_pelvic_floor\" >Do squats help the pelvic floor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#Is_walking_OK_for_the_pelvic_floor\" >Is walking OK for the pelvic floor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#Is_planking_good_for_the_pelvic_floor\" >Is planking good for the pelvic floor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#Can_Pilates_realign_the_pelvis\" >Can Pilates realign the pelvis?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. These muscles are vital in urinary and bowel control, sexual function, and overall pelvic stability (<\/span><a href=\"https:\/\/www.pmr.theclinics.com\/article\/S1047-9651(17)30015-3\/abstract\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Pilates exercises can be highly beneficial for strengthening the pelvic floor muscles and improving their function (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1360859218301761\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Pilates\"><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">However, not all Pilates exercises suit those with pelvic floor issues. Those with weak or dysfunctional pelvic floor muscles may worsen their condition by doing specific Pilates exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We are not saying to avoid Pilates altogether, but rather to highlight the importance of understanding which exercises may need modification or avoidance for individual cases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a breakdown of some of the best and worst Pilates exercises for people with pelvic floor dysfunction (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14459-pelvic-floor-dysfunction\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Pelvic_Floor_Pilates\"><\/span><b>What Is a Pelvic Floor Pilates?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/best-pelvic-floor-exercises\/\">Pelvic floor<\/a> Pilates for women and <a href=\"https:\/\/betterme.world\/articles\/benefits-of-pilates-for-men\/\">men<\/a> isn&#8217;t a specific type but a modified version of traditional Pilates exercises that focuses on strengthening the pelvic floor muscles. It involves slow and controlled movements that target the deep core muscles, including the pelvic floor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates has long been known for its focus on core strength and stability, making it an ideal form of exercise for promoting pelvic floor health. However, some Pilates exercises put more pressure on the pelvic floor than others, which can be problematic for those with specific pelvic floor issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Modifying or avoiding these exercises can help prevent further damage to the pelvic floor muscles and allow for proper healing and strengthening.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note: you&#8217;ll need approval from your doctor or physical therapist before starting any exercise routine, including Pelvic floor pilates exercises, especially if you have pelvic floor issues.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-9.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Pilates_Help_Your_Pelvic_Floor\"><\/span><b>Does Pilates Help Your Pelvic Floor?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, Pilates can be highly beneficial for strengthening and improving the function of the pelvic floor muscles. Here&#8217;s how:<\/span><\/p>\n<p><b>1. Builds Core Strength<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pilates focuses on the deep core muscles, including the pelvic floor (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10218154\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). By strengthening these muscles, you can improve their ability to support your pelvic organs and maintain bladder and bowel control.<\/span><\/p>\n<p><b>2. Promotes Proper Breathing Technique<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Proper breathing is essential for engaging and strengthening the pelvic floor muscles. Pilates emphasizes diaphragmatic breathing, which involves using the diaphragm to draw air into the lungs and engage the deep abdominal muscles (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5332969\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of breathing also helps relax tension in the pelvic floor muscles, which can be helpful for those with a hypertonic (overly tense) pelvic floor.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Pilates\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><b>3. Increases Body Awareness<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Many Pilates exercises involve slow, controlled movements that require high body awareness. This awareness can help you better understand and feel how your pelvic floor muscles work and whether they are contracting or relaxing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This increased body awareness can also translate into improved posture, which is essential for maintaining proper pelvic floor function (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/353957697_The_effect_of_pilates_on_body_awareness_activity_level_aerobic_capacity_and_balance_in_healthy_young_adults\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>4. Enhances Flexibility and Mobility<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that Pilates can improve overall flexibility and mobility, indirectly benefiting the pelvic floor (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3289190\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By encouraging flexibility, the muscles and tissues surrounding the pelvic area are less likely to experience tension or tightness, reducing the risk of strain or injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Flexibility is significant for the pelvic floor, as it aids in maintaining normal pelvic alignment and function.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/collections\/rompers?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Pilates\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-13-3.png\" \/><\/a><\/p>\n<p><b>5. Strengthens the Transversus Abdominis<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The transversus abdominis is a deep core muscle that works closely with the pelvic floor muscles to support and stabilize the lower abdominal region (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5332969\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates exercises that target the transversus abdominis, such as pelvic tilts and kneeling arm-leg extensions, can enhance pelvic floor function by reinforcing this interconnected muscle group.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies indicate that a coordinated effort between these muscles can improve pelvic floor strength and endurance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10218154\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>6. Supports Neuromuscular Control<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pilates emphasizes the connection between the mind and body, which can enhance neuromuscular control. Individuals can develop better neuromuscular coordination by practicing mindful movements and focusing on specific muscle engagement (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.12678\/1089-313X.23.2.80\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research highlights that this improved control can lead to a more effective and timely activation of the pelvic floor muscles during daily activities, thereby preventing issues such as urinary incontinence and improving overall pelvic health.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/home-pilates-workout-2\/\">Home Pilates Workout Guide: Strengthen Your Core<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Cue_Pelvic_Floor_in_Pilates\"><\/span><b>How To Cue Pelvic Floor in Pilates?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To cue the pelvic floor in Pilates, follow these steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with Breathing<\/b><span style=\"font-weight: 400;\">: Use diaphragmatic breathing by inhaling deeply through your nose, allowing your rib cage to expand and your abdomen to rise slightly. This breathing cycle helps engage your core and relaxes the pelvic floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use Breath Control for Muscle Engagement<\/b><span style=\"font-weight: 400;\">: Inhale before a movement and exhale during exertion to maintain pelvic floor engagement. This controlled breathing aids in stabilizing the core and supporting the pelvic floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Engagement<\/b><span style=\"font-weight: 400;\">: As you exhale, visualize lifting your pelvic floor muscles upward, like drawing a marble up through your body. This mental imagery can help you engage the muscles effectively.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate Mindful Movements<\/b><span style=\"font-weight: 400;\">: Perform slow and controlled movements, focusing on how your pelvic floor muscles contract and relax. This slower pace increases your body awareness and control. Yoga pelvic floor exercises can also help slow movements (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10301414\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seek Professional Guidance<\/b><span style=\"font-weight: 400;\">: If you need help properly cueing your pelvic floor during Pilates exercises, seek guidance from a certified Pilates instructor or physical therapist specializing in pelvic floor health.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Exercise_to_Strengthen_Pelvic_Floor\"><\/span><b>What Is the Best Exercise to Strengthen Pelvic Floor?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">5 Pilates exercises for pelvic floor muscles include:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Pelvic_Tilts\"><\/span><b>Pelvic Tilts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This exercise involves gently tilting the pelvis forward and backward while lying on your back. It can help strengthen the deep abdominal muscles, including the transversus abdominis, which significantly support the pelvic floor.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19.png\" \/><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lie Down<\/b><span style=\"font-weight: 400;\">: Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Relax your arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Engage Your Core<\/b><span style=\"font-weight: 400;\">: Gently draw your navel towards your spine to engage your core muscles without lifting your lower back off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flatten Your Back<\/b><span style=\"font-weight: 400;\">: Exhale as you gently tilt your pelvis so your lower back flattens against the floor. Imagine bringing your pubic bone up towards your rib cage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hold<\/b><span style=\"font-weight: 400;\">: Hold this position for a few seconds, maintaining engagement in your core and pelvic floor muscles without tightening your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Release<\/b><span style=\"font-weight: 400;\">: Inhale as you release the tilt, allowing your pelvis to return to the neutral position with a slight arch in your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat<\/b><span style=\"font-weight: 400;\">: Perform this movement 10 to 15 times, focusing on your breathing and controlled core and pelvic floor engagement throughout the exercise.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can also perform this exercise by doing wall pilates for pelvic floor:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simply stand with your back against the wall. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Tilt your pelvis forward and backward, focusing on engaging the pelvic floor.<\/li>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Bridging\"><\/span><b>Bridging<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bridging involves lifting your hips off the ground while engaging your core and squeezing your glutes. This movement targets both the pelvic floor and gluteal muscles, helping to improve overall strength and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the bridge pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lie Down<\/b><span style=\"font-weight: 400;\">: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Engage Your Core<\/b><span style=\"font-weight: 400;\">: Inhale as you gently engage your core muscles, drawing your navel towards your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lift Your Hips<\/b><span style=\"font-weight: 400;\">: Exhale as you lift your hips off the ground, squeezing your glutes and engaging your pelvic floor muscles to maintain stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hold<\/b><span style=\"font-weight: 400;\">: Hold this position for a few seconds, focusing on maintaining engagement in the core and pelvic floor without arching or straining your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower Yourself Slowly<\/b><span style=\"font-weight: 400;\">: Inhale as you lower your hips back to the ground, keeping control of your movement and engaging your core and pelvic floor muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat<\/b><span style=\"font-weight: 400;\">: Perform 10 to 15 repetitions with controlled movements and proper breathing techniques.<\/span><\/li>\n<\/ol>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Bird-DogKneeling_Arm-Leg_Extensions\"><\/span><b>Bird-Dog\/Kneeling Arm-Leg Extensions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This exercise targets the transversus abdominis, gluteal muscles, and pelvic floor by challenging stability and coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start on All Fours<\/b><span style=\"font-weight: 400;\">: Begin on your hands and knees with your wrists directly under your shoulders and your knees below your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Engage Your Core<\/b><span style=\"font-weight: 400;\">: Inhale as you gently engage your core muscles without arching or rounding your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Extend One Arm and Opposite Leg<\/b><span style=\"font-weight: 400;\">: As you exhale, extend one arm straight out in front of you while extending the opposite leg behind you, keeping both limbs parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hold<\/b><span style=\"font-weight: 400;\">: Hold this position for a few seconds, focusing on maintaining stability and engagement in the core and pelvic floor muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Return to Starting Position<\/b><span style=\"font-weight: 400;\">: Inhale as you slowly lower your arm and leg back to the starting position, keeping control of your movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat with Opposite Arm and Leg<\/b><span style=\"font-weight: 400;\">: Perform 10 to 15 repetitions on each side, alternating between arms and legs while maintaining proper form and controlled breathing.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/imagephone-1920x1200-1.png\" \/><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Side-Lying_Leg_Lifts\"><\/span><b>Side-Lying Leg Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Side-lying leg lifts are excellent for targeting the hips and pelvic region muscles, which can indirectly strengthen the pelvic floor. Side-lying leg lifts help stabilize the pelvis and improve alignment by engaging the abductor muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This stabilization is crucial in supporting the pelvic floor muscles and maintaining continence and pelvic organ support.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lie on Your Side<\/b><span style=\"font-weight: 400;\">: Begin by lying on your side with your hips and shoulders stacked and your bottom arm supporting your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bend Your Bottom Leg<\/b><span style=\"font-weight: 400;\">: Bend the leg closest to the ground at a 90-degree angle, keeping it aligned with your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Position Your Top Leg<\/b><span style=\"font-weight: 400;\">: Extend the top leg straight out from your hip, resting the foot on top of the bottom foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Engage Your Core and Lift<\/b><span style=\"font-weight: 400;\">: Inhale as you gently engage your core muscles without arching or rounding your back. Exhale as you lift the top leg towards the ceiling, keeping it parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hold<\/b><span style=\"font-weight: 400;\">: Hold this position for a few seconds, focusing on maintaining stability and engagement in the core and pelvic floor muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower Slowly<\/b><span style=\"font-weight: 400;\">: Inhale as you lower your leg back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat<\/b><span style=\"font-weight: 400;\">: Perform 10 to 15 repetitions on each side while maintaining control of your movements and proper breathing techniques.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-3-2.png\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-1-3.png\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Kegels\"><\/span><b>Kegels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Kegels are a well-known exercise for strengthening the pelvic floor muscles. These exercises involve repeatedly contracting and relaxing the muscles that control urine flow, known as the pubococcygeus (PC) muscles (<\/span><a href=\"https:\/\/teachmeanatomy.info\/encyclopaedia\/p\/pubococcygeus\/#:~:text=The%20pubococcygeus%20is%20a%20muscle%20of%20the%20pelvic,Stability%20and%20support%20of%20abdominal%20and%20pelvic%20organs.\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Kegels:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Identify Your PC Muscles<\/b><span style=\"font-weight: 400;\">: Try stopping the urine flow while using the bathroom to identify your PC muscles. The muscles you use to do this are your PC muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lie Down or Sit Comfortably<\/b><span style=\"font-weight: 400;\">: Find a comfortable position to perform Kegels, such as lying down or sitting in a chair with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Contract Your PC Muscles<\/b><span style=\"font-weight: 400;\">: Inhale as you contract your PC muscles, squeezing as if stopping the urine flow. Imagine pulling these muscles up and in towards your belly button.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hold for a Few Seconds<\/b><span style=\"font-weight: 400;\">: Hold the contraction for 3 to 5 seconds, making sure to breathe normally throughout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Relax Your Muscles<\/b><span style=\"font-weight: 400;\">: Exhale as you relax your PC muscles and bring them back to their resting state.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat<\/b><span style=\"font-weight: 400;\">: Perform 10 to 15 repetitions, gradually increasing both the time you hold the contractions and the number of repetitions over time.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Bonus_Standing_Ball_Squeeze\"><\/span><b>Bonus: Standing Ball Squeeze:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the ball between your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze the ball by engaging your pelvic floor muscles, hold for a few seconds, and then release.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Doing pelvic floor exercises with a small ball can effectively cue and engage your pelvic floor muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The ball provides a physical target to squeeze, which helps you focus on contracting the right muscles. Adding resistance from the ball can enhance the effectiveness of the exercises, making it easier to identify and strengthen your pelvic floor muscles (<\/span><a href=\"https:\/\/www.msn.com\/en-us\/health\/other\/a-pilates-expert-swears-by-this-one-exercise-to-strengthen-your-pelvic-floor-at-any-age\/ar-AA1sTFaB?ocid=BingNewsSerp\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Pilates\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Should_You_Avoid_with_Pelvic_Floor_Problems\"><\/span><b>What Exercises Should You Avoid with Pelvic Floor Problems?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While Pilates is beneficial for building core strength and flexibility, specific exercises can place undue pressure on the pelvic floor, potentially exacerbating pelvic floor problems. You should avoid exercises involving heavy abdominal engagement, intense core contractions, or prolonged inversions if you have pelvic floor dysfunction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples include exercises like the &#8220;Hundred,&#8221; &#8220;Scissors,&#8221; &#8220;Dead Bugs,&#8221; and &#8220;Roll Up,&#8221; which demand high intra-abdominal pressure and may place stress on weakened pelvic floor muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, exercises like &#8220;Teaser&#8221; or &#8220;Double Leg Stretch&#8221; can challenge pelvic stability, making them unsuitable for individuals with pelvic floor dysfunction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We recommend cautiously approaching the &#8220;Plank&#8221; and other advanced abdominal exercises, as they require sustained core engagement and may cause issues for those with weak or strained pelvic floor muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, you or a trainer can adjust many Pilates exercises to reduce pressure on the pelvic floor while still fostering strength and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consult a certified Pilates instructor or physical therapist to learn modifications and find a program tailored to your needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve detailed<\/span><a href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/\"><b> How To Relax Pelvic Floor Muscles<\/b><\/a><span style=\"font-weight: 400;\"> by incorporating breathing exercises, gentle stretching, and mindfulness techniques, which can help reduce tension and improve overall pelvic health.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_Strengthen_the_Pelvic_Floor\"><\/span><b>How Long Does It Take to Strengthen the Pelvic Floor?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Strengthening the pelvic floor can vary in time depending on several factors, including the individual&#8217;s current muscle strength, consistency of exercise, and overall health. Individuals might start noticing muscle strength and control improvements within 4 to 6 weeks with regular and targeted exercises, such as Kegels or Pilates.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, significant strengthening and noticeable changes might take about 3 to 6 months of consistent practice. Maintain a regular exercise routine and consult a healthcare professional for personalized advice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find out how to <\/span><a href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/\"><b>Strengthen Pelvic Floor Muscles Without Kegels <\/b><\/a><span style=\"font-weight: 400;\">by exploring alternative techniques that promote core engagement and enhance muscle resilience through mindful movement and posture alignment.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/can-you-lose-weight-doing-pilates-everyday\/\">Can You Lose Weight Doing Pilates Every Day?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_Ruin_Pelvic_Floor_Muscle\"><\/span><b>What Can Ruin Pelvic Floor Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Several factors can negatively impact these muscles, leading to dysfunction:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Childbirth<\/b><span style=\"font-weight: 400;\">: The process of childbirth can stretch and weaken the pelvic floor muscles, especially during vaginal delivery. This experience can lead to pelvic floor dysfunction and issues such as urinary incontinence or pelvic organ prolapse (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002937823021166\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aging<\/b><span style=\"font-weight: 400;\">: As we age, the pelvic floor muscles naturally weaken. This factor can contribute to incontinence and other pelvic health issues (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34169785\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Obesity<\/b><span style=\"font-weight: 400;\">: Excess weight increases the pressure on the pelvic floor muscles, which can lead to weakening over time and increase the risk of pelvic dysfunction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chronic Coughing<\/b><span style=\"font-weight: 400;\">: Conditions that cause chronic coughing, such as asthma or chronic bronchitis, put repeated pressure on the pelvic floor muscles, potentially weakening or damaging them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-Impact Exercises<\/b><span style=\"font-weight: 400;\">: Running or heavy lifting can strain the pelvic floor if not performed correctly, potentially leading to muscle weakening and dysfunction.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Dysfunction in the pelvic floor muscles can result in symptoms like urinary or fecal incontinence, pelvic pain, and a feeling of heaviness or pressure in the pelvic area. These symptoms can significantly impact daily life and overall well-being.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-23.png\" \/><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_squats_help_the_pelvic_floor\"><\/span><strong>Do squats help the pelvic floor? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, squats can help strengthen the pelvic floor muscles when done with proper form. They engage the core and lower body, supporting overall pelvic stability and strength.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_walking_OK_for_the_pelvic_floor\"><\/span><strong>Is walking OK for the pelvic floor? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Walking is an excellent, low-impact exercise for maintaining pelvic floor health. It promotes circulation and can help keep the pelvic floor muscles active without excessive strain.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_planking_good_for_the_pelvic_floor\"><\/span><strong>Is planking good for the pelvic floor? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For people without pelvic floor dysfunction, planking can benefit the pelvic floor as it strengthens the core muscles, including those supporting the pelvic region. However, for some individuals with current pelvic floor dysfunction, planks may be an exercise that either needs to be modified or worked up to over time. If you have pelvic floor dysfunction, speak to your physician or pelvic floor physical therapist for individual recommendations.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_Pilates_realign_the_pelvis\"><\/span><strong>Can Pilates realign the pelvis? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pelvic alignment issues can be a result of many potential causes. Pilates may benefit those related to hip, core, and pelvic floor strength. For causes that are anatomical or pathophysiological, consult with your doctor.<\/span><\/p>\n\n<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Pilates\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pelvic floor health is crucial for overall well-being, and Pilates offers a low-impact yet effective way to strengthen these muscles. Individuals can improve their pelvic floor strength, coordination, and neuromuscular control by incorporating mindful movements, focused breathing techniques, and targeted exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is essential to consult with a certified Pilates instructor or healthcare professional for personalized guidance and modifications, especially for those who may have pelvic floor dysfunction or are pregnant.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. These muscles are vital in urinary and bowel control, sexual function, and overall pelvic stability (1). Pilates exercises can be highly beneficial for strengthening the pelvic floor muscles and improving their function (2). However, not all Pilates exercises suit those [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":69928,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,201],"tags":[],"coauthors":[122,221],"class_list":["post-67858","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pelvic Floor Pilates Exercises: The Best and Worst You Can Do - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn about \u2605 PELVIC FLOOR PILATES \u27a4 exercises to avoid, how long it takes to see results, and what can harm these essential muscles.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pelvic Floor Pilates Exercises: The Best and Worst You Can Do\" \/>\n<meta property=\"og:description\" content=\"Learn about \u2605 PELVIC FLOOR PILATES \u27a4 exercises to avoid, how long it takes to see results, and what can harm these essential muscles.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-23T18:19:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/11\/BMstreet4615-copy-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915\"},\"headline\":\"Pelvic Floor Pilates Exercises: The Best and Worst You Can Do\",\"dateModified\":\"2025-01-23T18:19:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/\"},\"wordCount\":2547,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/BMstreet4615-copy-scaled.jpg\",\"articleSection\":[\"Fitness\",\"Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. These muscles are vital in urinary and bowel control, sexual function, and overall pelvic stability (<\/span><a href=\\\"https:\/\/www.pmr.theclinics.com\/article\/S1047-9651(17)30015-3\/abstract\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Pilates exercises can be highly beneficial for strengthening the pelvic floor muscles and improving their function (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1360859218301761\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Pilates\\\"><img src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6.png\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, not all Pilates exercises suit those with pelvic floor issues. Those with weak or dysfunctional pelvic floor muscles may worsen their condition by doing specific Pilates exercises.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We are not saying to avoid Pilates altogether, but rather to highlight the importance of understanding which exercises may need modification or avoidance for individual cases.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here is a breakdown of some of the best and worst Pilates exercises for people with pelvic floor dysfunction (<\/span><a href=\\\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14459-pelvic-floor-dysfunction\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Pelvic Floor Pilates?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/best-pelvic-floor-exercises\/\\\">Pelvic floor<\/a> Pilates for women and <a href=\\\"https:\/\/betterme.world\/articles\/benefits-of-pilates-for-men\/\\\">men<\/a> isn't a ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/\",\"url\":\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/\",\"name\":\"Pelvic Floor Pilates Exercises: The Best and Worst You Can Do - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/BMstreet4615-copy-scaled.jpg\",\"dateModified\":\"2025-01-23T18:19:27+00:00\",\"description\":\"Learn about \u2605 PELVIC FLOOR PILATES \u27a4 exercises to avoid, how long it takes to see results, and what can harm these essential muscles.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/BMstreet4615-copy-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/BMstreet4615-copy-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Pilates\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/pilates\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Pelvic Floor Pilates Exercises: The Best and Worst You Can Do\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Pelvic Floor Pilates Exercises: The Best and Worst You Can Do - BetterMe","description":"Learn about \u2605 PELVIC FLOOR PILATES \u27a4 exercises to avoid, how long it takes to see results, and what can harm these essential muscles.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/","og_locale":"en_US","og_type":"article","og_title":"Pelvic Floor Pilates Exercises: The Best and Worst You Can Do","og_description":"Learn about \u2605 PELVIC FLOOR PILATES \u27a4 exercises to avoid, how long it takes to see results, and what can harm these essential muscles.","og_url":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-23T18:19:27+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/11\/BMstreet4615-copy-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Troy Hurst, PT, DPT","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915"},"headline":"Pelvic Floor Pilates Exercises: The Best and Worst You Can Do","dateModified":"2025-01-23T18:19:27+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/"},"wordCount":2547,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/BMstreet4615-copy-scaled.jpg","articleSection":["Fitness","Pilates"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. These muscles are vital in urinary and bowel control, sexual function, and overall pelvic stability (<\/span><a href=\"https:\/\/www.pmr.theclinics.com\/article\/S1047-9651(17)30015-3\/abstract\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Pilates exercises can be highly beneficial for strengthening the pelvic floor muscles and improving their function (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1360859218301761\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pelvic_Floor_Pilates\"><img src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6.png\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">However, not all Pilates exercises suit those with pelvic floor issues. Those with weak or dysfunctional pelvic floor muscles may worsen their condition by doing specific Pilates exercises.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We are not saying to avoid Pilates altogether, but rather to highlight the importance of understanding which exercises may need modification or avoidance for individual cases.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here is a breakdown of some of the best and worst Pilates exercises for people with pelvic floor dysfunction (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14459-pelvic-floor-dysfunction\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Pelvic Floor Pilates?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/best-pelvic-floor-exercises\/\">Pelvic floor<\/a> Pilates for women and <a href=\"https:\/\/betterme.world\/articles\/benefits-of-pilates-for-men\/\">men<\/a> isn't a ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/","url":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/","name":"Pelvic Floor Pilates Exercises: The Best and Worst You Can Do - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/BMstreet4615-copy-scaled.jpg","dateModified":"2025-01-23T18:19:27+00:00","description":"Learn about \u2605 PELVIC FLOOR PILATES \u27a4 exercises to avoid, how long it takes to see results, and what can harm these essential muscles.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/BMstreet4615-copy-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/BMstreet4615-copy-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/pelvic-floor-pilates\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Pilates","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/pilates\/"},{"@type":"ListItem","position":4,"name":"Pelvic Floor Pilates Exercises: The Best and Worst You Can Do"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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