Yoga and Pilates Are For A Great Pelvic Floor

Healthy pelvic floor is important for our core strength, important for hip health, important for bladder, and of course sex!

Each year as we see office patients we ask about their resolutions, and we hear a lot of both creative and universal ones. However, when it comes to New Year’s health resolutions, we don’t often hear much about ways to help your

Improving Pelvic Floor Health with Yoga and Pilates

Your pelvic floor plays a crucial role in bladder control, core stability, and overall wellness. Yoga and Pilates are proven, effective ways to strengthen the pelvic floor muscles while offering additional benefits for your overall health. If you’re looking to improve bladder function and core strength, these practices are excellent choices.

Here’s how yoga and Pilates can help and what the research says:


1. Yoga for Bladder Health

A study conducted at UCSF Medical School demonstrated that yoga specifically benefits bladder health more than general exercise or stretching. Women practicing yoga reported significant improvements in bladder symptoms such as:

  • Stress incontinence: Leakage during coughing, sneezing, or running.
  • Urge incontinence: The sudden, intense need to urinate.

Yoga strengthens the pelvic floor muscles while also addressing the mind-body connection, helping reduce stress and support bladder control.


2. Pilates for Pelvic Floor Strength

Pilates focuses on core engagement, including the pelvic floor, making it highly effective for improving bladder health. Specific Pilates exercises activate the pelvic floor in coordination with abdominal and back muscles, enhancing support for the bladder and other pelvic organs.


3. Results in Just 3 Months

Studies show that women participating in targeted exercise programs, such as yoga or Pilates, see improvements in bladder symptoms within three months. This means you can notice meaningful changes in a relatively short period of time, motivating you to continue.


4. Benefits for Women with Specific Conditions

  • Post-Pregnancy Recovery: Yoga and Pilates help restore pelvic floor strength weakened during pregnancy or childbirth. Specific poses and exercises can improve muscle tone and reduce incontinence postpartum.
  • Diabetes and Bladder Health: Women with diabetes often experience bladder symptoms, but an exercise program like yoga or Pilates can improve muscle function and metabolic health, reducing these issues.

5. Holistic Benefits of Yoga

Beyond directly strengthening the pelvic floor, yoga offers broader benefits:

  • Improved Heart Rate and Blood Pressure: A healthier cardiovascular system supports overall muscle function.
  • Stress Reduction: Stress and anxiety can exacerbate bladder symptoms. Yoga promotes relaxation and mindfulness, reducing these triggers.
  • Optimized Muscle Mass: Yoga enhances muscle tone throughout the body, including the core and pelvic floor.

6. Recommended Yoga Poses and Pilates Moves

Yoga Poses:

  • Bridge Pose (Setu Bandhasana): Strengthens the pelvic floor and glutes.
  • Child’s Pose (Balasana): Gently stretches and relaxes the pelvic region.
  • Chair Pose (Utkatasana): Engages the pelvic floor, core, and lower body.
  • Cat-Cow Pose (Marjaryasana-Bitilasana): Improves pelvic floor flexibility and awareness.

Pilates Exercises:

  • Pelvic Tilts: Engages and strengthens the pelvic floor muscles.
  • The Hundred: Focuses on core and pelvic floor coordination.
  • Side-Lying Leg Lifts: Builds strength in the pelvic region.
  • Kegels with Pilates Breathing: Targets the pelvic floor while enhancing breath control.

Getting Started

If you’re new to yoga or Pilates, consider joining a beginner-friendly class or working with a certified instructor. Focus on:

  • Controlled breathing.
  • Proper alignment.
  • Gradual progression to build strength and flexibility.

Conclusion

Yoga and Pilates offer a holistic, effective approach to improving pelvic floor health and managing bladder symptoms. Whether you’re recovering from pregnancy, managing a health condition like diabetes, or simply looking to enhance your wellness, these practices can help.

Make 2025 the year you prioritize your pelvic health! Join a yoga or Pilates class, or explore at-home routines designed to support your core, pelvic floor, and bladder health. Remember, small, consistent changes can lead to lasting improvements in just a few months.