Pilates and your pelvic floor

Woman doing Pilates at home on the floor with her baby
Pilates Lennox Head

Written by Bridgid Pearse

March 15, 2024

Pilates and You

As women, we navigate through various stages of life. From the joys of motherhood to the transformative journey of menopause, our bodies undergo seismic changes, particularly around the pelvic floor.

The pelvic floor, a critical yet often overlooked group of muscles, supports the uterus, bladder, and bowel, playing a pivotal role in your overall health and wellness.

Fortunately, Pilates, a method of exercise focusing on core strength, flexibility, and mindful movement, offers a beacon of support for women in their 40s, 50s, 60s, and beyond, especially when it comes to nurturing pelvic floor health post-childbirth and during menopause.

Why Focus on the Pelvic Floor?

The importance of pelvic floor health cannot be overstated. Many women experience pelvic floor weakness or dysfunction due to the immense strain of pregnancy and childbirth. This can lead to incontinence, discomfort during sex, and a host of other issues, like back pain and tail bone pain. Although these issues can arise without childbearing and can affect men as well.

Similarly, during menopause, hormonal changes can affect the pelvic floor muscles, exacerbating these problems. Strengthening, releasing and maintaining a healthy pelvic floor is crucial for preventing these conditions and enhancing your quality of life.

Pilates: A Gentle Path to Strength and Recovery

Pilates, developed by Joseph Pilates in the early 20th century, emphasizes controlled movements and breathing techniques to strengthen the body’s core, which includes the pelvic floor muscles. At Move to Nurture Pilates with Brigid, I specialize in providing private and small group Pilates sessions tailored specifically for mid-life women, focusing on techniques that support pelvic floor health.

1. Core Strengthening Without Strain

Pilates uniquely targets the deep core muscles, including the pelvic floor, without the high impact or strain of other forms of exercise. This gentle approach is particularly beneficial for those recovering from childbirth or experiencing the bodily changes of menopause.

Through precise movements and mindful breathing, Pilates helps to tone and strengthen the pelvic floor, improving control and reducing the risk of incontinence. It is unlikely you will get these benefits from a large scale Pilates class at the gym where the focus in on toning your bottom to look good. Sometimes overworking your bottom can result in pelvic floor tension that interrupts health pelvic floor function.

2. Improves Posture and Alleviates Pressure

Poor posture can add unnecessary pressure on the pelvic floor muscles. Pilates exercises improve posture by aligning the spine and strengthening the muscles around it. A better posture not only reduces pressure on the pelvic floor but also enhances overall body function and appearance.

3. Enhances Mind-Body Connection

Pilates is not just about physical movement; it also involves a significant mental component, focusing on breath work and mindfulness. This mind-body connection is crucial for pelvic floor health, as it teaches you to become more aware of the deepest muscles in your body, allowing for more effective engagement and relaxation.

4. Tailored for Every Stage and Age

At Move to Nurture Pilates with Brigid, my programs are specifically designed to meet the needs of mid-life women. Whether you’re navigating the post-childbirth phase, entering menopause, or simply seeking to improve your pelvic floor health, our sessions cater to all levels of fitness and flexibility. Our goal is to create a supportive and nurturing environment where you can safely strengthen your body, enhance your well-being, and embrace every stage of life with confidence.

How I help…

Your journey towards improved pelvic floor health post-childbirth and during menopause is a path worth taking, and Pilates offers a supportive, effective, and gentle way to embark on this journey. At Move to Nurture Pilates with Brigid, I am dedicated to helping mid-life women strengthen their bodies, nurture their well-being, and live their lives to the fullest.

Get on the waitlist for my new Goonellabah Studio now and book your free 15 minute Intro Call. I will listen to what you need and recommend the best Pilates to fit your location, your body, your schedule and your budget.


Pilates Goonellabah

Thanks for reading!

I am Brigid Pearse, comprehensively certified Pilates teacher, ex-dancer, and mid-life mum. In group classes, workshops and private sessions I help women learn to move well for life.

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