To strengthen the pelvic floor in Pilates, you gently lift and draw in the pelvic floor muscles on an exhale, working together with the deep abdominals, then fully relax them on the inhale. The pelvic floor is a group of muscles that forms a supportive sling at the base of the pelvis, holding up the bladder, bowel and, in women, the uterus. To find it, imagine gently stopping the flow of urine or holding in wind, and feel the muscles lift inward and upward. Inhale and relax, exhale and gently lift, hold for a few seconds while continuing to breathe, then release completely. Do not squeeze your glutes, pull in your thighs or hold your breath. Relaxing fully between repetitions is just as important as lifting. Practice lying down first, then sitting and standing.
Health note: This article is general information, not medical advice. Pelvic floor symptoms such as leaking, urgency, pain, heaviness or bulging deserve assessment by a doctor or a pelvic health physical therapist, since some problems involve muscles that are too tight rather than too weak, and strengthening alone may not help. Check with a professional before starting if you are pregnant, postpartum, recovering from pelvic surgery or have pelvic pain. Do not practice by regularly stopping the flow of urine, as this can interfere with normal bladder emptying.
What the pelvic floor does
The pelvic floor muscles run from the pubic bone at the front to the tailbone at the back and between the sit bones. They support the pelvic organs, help control the bladder and bowel, contribute to sexual function and work with the deep abdominals, the diaphragm and the deep back muscles to stabilize the trunk. You can think of these four as a cylinder: the diaphragm on top, the pelvic floor at the bottom, and the abdominals and back muscles around the sides. When they coordinate well, they help manage pressure in the abdomen during activities such as lifting, coughing and exercise.
Step by step
| Step | Key point |
|---|---|
| Find | Imagine gently stopping urine flow or holding in wind, lifting inward and up |
| Breathe in | Relax the pelvic floor |
| Exhale | Gently lift and draw the muscles in |
| Hold | Hold a few seconds while breathing |
| Release | Fully relax between reps |
How to do a pelvic floor lift
- Lie on your back with your knees bent, feet flat and hip-width apart, and your spine in neutral.
- Relax your glutes, thighs and belly.
- Inhale into the sides and back of your rib cage and let the pelvic floor soften and descend slightly.
- Exhale and gently draw the pelvic floor muscles inward and upward, as though lifting an elevator one or two floors. Many people feel the lower abdominals engage slightly at the same time.
- Hold the lift for three to five seconds while breathing normally.
- Release completely and let the muscles relax for at least as long as you held them.
- Repeat for eight to ten repetitions, stopping if you lose the ability to fully relax.
Endurance and quick contractions
The pelvic floor needs both endurance and the ability to respond quickly. Longer holds build endurance, which helps with sustained support throughout the day. Quick contractions, lifting and releasing within a second or two, train the muscles to react to sudden pressure, such as a cough, sneeze or jump. A simple routine combines both: a set of slow holds followed by a set of quick lifts, with full relaxation between each. Many clinicians recommend building up gradually, and the right amount varies from person to person.
The importance of relaxation
A healthy pelvic floor is not simply a strong one. It must also be able to relax fully. Muscles that are constantly tense can contribute to pain, difficulty emptying the bladder or bowel and other symptoms. That is why every lift should be followed by a complete release. If you find it hard to let go, or if exercises increase pain, stop and seek advice from a pelvic health professional.
Pelvic floor work in Pilates exercises
Many Pilates instructors cue a gentle pelvic floor lift together with the abdominal scoop at the start of an exercise or during the effort phase. For example, you might lift the pelvic floor as you exhale into a pelvic curl, a single leg stretch or a side-lying leg lift. The engagement should be light, around a small fraction of maximum effort, so that you can keep breathing and moving naturally. Over time, this coordination can become more automatic.
Practicing in different positions
Lying down: The easiest position to start, since the muscles do not have to work against gravity.
Sitting: Sit on a firm chair with your feet flat and feel the lift away from the seat.
On hands and knees: Gravity pulls the abdominal organs forward, and some people find it easier to feel the lift here.
Standing: The most functional position, since it relates directly to daily activities.
Signs you are doing it correctly
- You feel a lift and squeeze around the openings of the pelvis.
- Your glutes and thighs stay relaxed.
- You can breathe normally during the hold.
- You feel a clear release when you let go.
- There is no bearing down or pushing sensation.
Who may benefit from pelvic floor training
Pelvic floor exercises are often recommended during and after pregnancy, as people age, after certain surgeries and for anyone experiencing mild bladder leakage with coughing, sneezing or exercise. Athletes in high-impact sports such as running, gymnastics and trampolining may also benefit, since repeated landing increases pressure on the pelvic floor. Men are commonly advised to do pelvic floor exercises after prostate surgery. That said, the right program depends on the individual. A pelvic health physical therapist can assess whether the muscles need strengthening, relaxation or better coordination and tailor exercises accordingly.
Building a simple routine
A basic routine might include a set of slow lifts held for a few seconds, followed by a set of quick lifts, done once or several times a day, as guided by a professional. Link the practice to daily habits, such as brushing your teeth or waiting for the kettle, to make it consistent. As control improves, practice the lift during everyday movements that increase pressure, like standing up from a chair or lifting a bag. This helps the muscles respond when you need them most. Keep the effort gentle and always finish with full relaxation.
Common mistakes to avoid
- Holding the breath during the lift.
- Squeezing the glutes or inner thighs instead of the pelvic floor.
- Bearing down or pushing instead of lifting.
- Not relaxing fully between repetitions.
- Overdoing it with too many or too forceful contractions.
- Regularly stopping urine flow as a form of practice.
- Ignoring symptoms that call for professional assessment.
Frequently asked questions
Can Pilates strengthen the pelvic floor?
Pilates often includes pelvic floor engagement alongside core work, which may help. For specific symptoms, a program from a pelvic health physical therapist is usually recommended.
Are pelvic floor exercises only for women?
No. Men also have pelvic floor muscles, and exercises can help with bladder control and core support for anyone.
How long does it take to see results?
It varies, but many guidelines suggest consistent practice for several weeks to a few months before noticing changes.
