Pilates Pelvic Floor Exercises – What You Should Know!
Last Updated on July 17, 2025
Is Your Core Whispering for Help?
Ever leak a little when you laugh, sneeze, or jump? Or maybe you feel a heaviness down there no one warned you about after childbirth? You’re not alone.
According to the National Institutes of Health, 1 in 3 women experience pelvic floor dysfunction at some point in life.
That’s not just “normal aging” or something you should push through in silence.
As a registered nurse and wellness consultant, I can confidently tell you this—your body is asking for support, not shame.
And one of the most powerful, science-backed ways to restore your core strength, regain control, and reconnect with your body is through Pilates pelvic floor exercises.
So, what’s really going on inside your body and how can Pilates help you take charge again?
What Is The Pelvic Floor And Why It Matters More Than You Think
Your pelvic floor is more than just a muscle group—it’s your body’s unsung hero.
Sitting at the base of your core, the pelvic floor muscles form a hammock-like structure stretching from the pubic bone to the tailbone.
These deep muscles hold everything in place, your bladder, uterus, rectum, and they’re key to keeping you dry, balanced, and pain-free.
But when these muscles become weakened or tight, things start to go haywire. You may experience:
- Urinary incontinence
- Pelvic organ prolapse
- Chronic lower back pain
- Pain during intimacy
- That constant feeling of “core instability”
And here’s the tough part, over 25% of women report at least one pelvic floor disorder, and yet, most never get the help they need.
Why? Because it’s not talked about. It’s dismissed as something “normal” after childbirth, aging, or surgery.
But normal doesn’t mean unchangeable.
Let’s be clear: a healthy pelvic floor means stronger posture, better balance, smoother digestion, and a more confident you.
And you don’t need to hit the gym or lift heavy to start building that foundation.
So, how exactly does Pilates fit in? Let’s get to that next.
Why Pilates Works For The Pelvic Floor
This isn’t just stretching—it’s strategic healing.
Unlike traditional workouts that focus on surface-level muscles, Pilates targets your deep core system, which includes the transverse abdominis, diaphragm, multifidus, and—you guessed it—pelvic floor muscles.
Think of your pelvic floor as the base of your “core canister.”
When you exhale and engage your core correctly during Pilates, your pelvic floor gently lifts and supports the motion.
But here’s the catch: not all exercises are pelvic-floor friendly.
Crunches? They often put pressure downward. Jumping jacks? Same story.
Without awareness, you might be doing more harm than good.
What makes Pilates so effective is its focus on:
- Breath control to sync intra-abdominal pressure
- Neutral spine alignment to avoid bearing down
- Mindful activation of the deep stabilizers
A 2025 systematic review of postpartum exercise interventions—which includes Pelvic Floor Muscle Training (PFMT) and Pilates—found:
- 37% lower odds of urinary incontinence
- 56% reduction in pelvic organ prolapse symptoms
- Improved pelvic floor muscle strength measured qualitatively
That’s huge—and it’s not just for new moms. Whether you’re healing, maintaining, or strengthening, Pilates meets you where you are.
So, ready to move? Let’s explore the most effective exercises next.
6 Pilates Pelvic Floor Exercises That Actually Work
No fancy machines. Just your breath, body, and awareness.
You don’t need a reformer or a studio membership to start building real strength from the inside out.
The following exercises are designed to be gentle, effective, and beginner-friendly—with cues to ensure you’re engaging the right muscles without strain.
1. Pelvic Tilt with Breath
This foundational movement teaches you to connect breath with core and pelvic floor activation. It’s simple, yet powerful.
How to do it:
- Lie on your back with knees bent, feet hip-width apart
- Inhale through your nose, letting your belly expand
- Exhale through your mouth as you gently tilt your pelvis, flattening your low back into the mat
- As you exhale, visualize your pelvic floor lifting up (like an elevator)
NLP Tip: Exhale to engage. Inhale to soften.
Do 10 slow reps. Focus more on quality than quantity.
2. Kegels with Pilates Breathing
Most people do Kegels wrong. Pilates adds the missing piece—breath synchronization.
How to do it:
- Sit tall or lie down in a neutral spine
- Inhale fully
- Exhale and imagine gently lifting the muscles between your sit bones—don’t squeeze your glutes or thighs
- Hold for 3–5 seconds, then relax completely on the next inhale
Hook: It’s not about clenching. It’s about control.
Try 3 rounds of 10 reps throughout the day.
3. Tabletop Toe Taps
This challenges your deep core without putting excess pressure on the pelvic floor—perfect for rebuilding stability.
How to do it:
- Lie on your back and bring legs to tabletop (knees above hips)
- Place hands on your belly
- Inhale to prepare
- Exhale, slowly lower one foot to tap the mat, keeping spine neutral and belly gently engaged
- Inhale to return. Alternate sides.
Pro Tip: If your back arches or belly bulges, reduce your range of motion.
Remember: You’re not just lifting a leg. You’re teaching your core to stay strong under pressure.
4. Bridge with Pelvic Floor Squeeze
This classic move isn’t just about your glutes—it’s a secret weapon for pelvic floor and spinal support.
When done right, the Pilates bridge teaches you how to lift the pelvis with control, not momentum, and how to activate the pelvic floor in harmony with your breath and hips. It’s subtle—but powerful.
How to do it:
- Lie on your back, knees bent, feet hip-width apart
- Arms at your sides, palms down
- Inhale to prepare
- Exhale and slowly lift your hips off the floor, vertebra by vertebra
- As you lift, gently contract your pelvic floor (like you’re stopping the flow of urine)
- Inhale at the top
- Exhale to slowly lower back down
Bonus Tip: Keep your ribs from flaring and avoid pushing through your toes. The lift comes from your glutes and core.
Glutes + floor = the core’s power team.
Try 10 slow, controlled bridges—each one should feel intentional, not rushed.
5. Leg Slides with Transverse Engagement
This one trains your deepest abdominal muscle—the transverse abdominis—to work in sync with your pelvic floor.
Your transverse abdominis is like your body’s natural corset.
When you learn to control it, you reduce pelvic pressure, diastasis recti, and lower back pain.
Combine it with pelvic floor awareness, and now we’re talking real transformation.
How to do it:
- Lie on your back, knees bent
- Inhale to prepare
- Exhale, engage your core and pelvic floor, and slowly slide your right heel out until your leg is nearly straight
- Inhale to slide it back
- Switch sides
Common cue: If your belly domes or you feel pressure downward—stop. Re-engage. Go slower.
Every controlled slide rewires your body to stabilize from deep within.
Start with 8–10 reps per leg. Use a towel under your heel if you need extra glide support.
6. Pilates Shell Stretch with Deep Release
Stretching matters too—especially for tight, overworked pelvic floor muscles.
Wait, what? Yes—pelvic floors can be tight, not just weak.
And a tight pelvic floor can mimic the same symptoms: pressure, urgency, pain, even incontinence.
This stretch helps you let go of tension while deepening your breath and awareness.
How to do it:
- Kneel on the mat, big toes together, knees apart
- Sit back toward your heels, reaching your arms forward
- Let your forehead rest on the mat
- Inhale into your belly and sides, expanding your ribs
- Exhale slowly, imagining your pelvic floor “melting” down and relaxing completely
Use this as a daily reset. Especially after your strengthening work.
It helps your body find balance between activation and ease.
You don’t need to grip to feel strong.
Try holding this for 6–8 deep breaths. If your knees are uncomfortable, place a pillow under your hips or ankles.
Common Mistakes To Avoid In Pelvic Floor Pilates
What if your “healing exercises” are secretly making things worse?
Yep. It happens more often than you’d think.
Without proper awareness, technique, and breath coordination, even “gentle” moves can put pressure on the very muscles you’re trying to heal.
Here are the most common slip-ups we see:
- Holding your breath
You must breathe to manage intra-abdominal pressure. Breath-holding = pressure pushing down on the pelvic floor.
- Pushing down instead of lifting
Pelvic floor activation should feel like a lift—not a bear down. This mistake is sneaky but common.
- Tensing the wrong muscles
Your glutes, thighs, or abs shouldn’t be doing the work of your pelvic floor.
- Rushing the reps
Slow, mindful movement is key. Fast doesn’t mean effective here.
- Over-relying on Kegels
Kegels alone don’t address coordination, posture, or breath. They’re a tool, not the whole solution.
Quick Check-In:
Are you clenching everything to “feel” the move? Are you exhaling with intention? Are you letting go fully between reps?
It’s not just about squeezing—it’s about balance and release.
This is where expert eyes matter.
Working with a Pilates-informed nurse or pelvic floor therapist ensures you’re building strength—not creating more dysfunction.
Who Should Do These—And When To Get Help
Not sure if this is right for you? Let’s break it down.
These exercises are great if you:
- Recently gave birth (6+ weeks postpartum with clearance)
- Experience occasional bladder leaks
- Feel your core is “disconnected” or unstable
- Struggle with posture or mild back pain
- Sit for long hours and feel tension in your hips and lower belly
You should seek professional input first if you:
- Have moderate to severe pelvic organ prolapse
- Experience pelvic pain or pressure that worsens with movement
- Recently had pelvic or abdominal surgery
- Have persistent urinary urgency or burning
There’s no shame in needing support.
Pelvic floor dysfunction affects millions, and working with a pelvic floor physical therapist or trained wellness nurse (like me) is often the fastest path to recovery.
Listening to your body is the most powerful thing you can do.
When in doubt, start slow, stay aware, and never hesitate to ask for help.
How To Make It A Daily Habit Without Getting Overwhelmed
Small wins lead to lifelong strength.
Consistency matters more than intensity when it comes to pelvic floor healing.
But we get it—you’re busy, maybe exhausted, and the thought of adding one more thing to your day feels impossible.
That’s why we focus on habit stacking and gentle integration, not perfection.
Here’s how to weave these exercises into your day without feeling like it’s a workout chore:
- Do Pelvic Tilts or Toe Taps while lying in bed before sleep.
- Pair Kegels with deep breathwork during your skincare or brushing teeth routine.
- Sneak in Shell Stretch after long hours sitting at a desk.
- Set a 2-minute phone reminder titled “Core Check” mid-day.
- Use mirror cues like sticky notes: “Exhale + lift” or “Breathe + soften.”
- Keep it short: Even 3–5 minutes a day builds neuromuscular memory.
NLP focus: habit stacking, mindful integration, muscle re-education, daily pelvic practic
You don’t need to overhaul your life to reclaim strength and control.
Just a few focused minutes a day will train your body’s support system to show up when you need it most
Your core isn’t weak—it just needs your attention.
Final Thoughts
You are not broken. You are becoming.
Let’s be honest—pelvic floor issues can feel isolating. But they’re not uncommon. They’re just undiscussed.
You don’t have to live with discomfort, fear of leaking, or that hollow core feeling anymore.
With consistent, mindful practice using Pilates pelvic floor exercises, you’re not just strengthening your body—you’re rewriting the way you feel in it.
Whether you’re postpartum, post-surgery, or simply ready to feel strong again from the inside out, this work is for you.
Start where you are. One breath. One lift. One stretch. Then repeat. Let this be your foundation—not a fix, but a reconnection.
Want personalized support? I offer wellness consultations tailored to women navigating these exact issues.
Reach out, and let’s walk this healing path together.
Feel more held in your body than you’ve ever felt before. You’re worth that.
