Pelvic floor without the mystery
The pelvic floor gets talked about a lot in Pilates and explained clearly almost never. Here is the plain version.
What it is. A hammock of muscles across the base of your pelvis, from your pubic bone to your tailbone. It supports your bladder and bowel, and your uterus if relevant. It also works as part of your deep core, alongside your deep abdominals, your diaphragm and the small muscles along your spine. They function as one unit.
Why Pilates cares. You cannot build a strong, controlled centre while the floor of it is switched off, or, just as common, permanently clenched. Good core work has the pelvic floor gently engaging and releasing in time with your breath, not gripping and holding.
Finding it. As you exhale, imagine gently drawing up and in through the base of your pelvis, as if lifting from the middle. As you inhale, let it fully release. Do not hold your breath, do not squeeze your glutes, do not bear down. If nothing obvious happens at first, that is normal. It is a subtle muscle group and the connection builds with practice.
If yours needs work. Pregnancy, birth, menopause, a long-standing cough, heavy lifting and simply getting older can all affect it, in either direction, too weak or too tight. Signs worth acting on: leaking when you cough, sneeze, run or jump; a feeling of heaviness or dragging; pain. None of that is something to put up with, and none of it is fixed by more sit-ups.
See a pelvic health physiotherapist. It is a specialist area, they can assess what is actually going on, and a good instructor will work alongside their advice. If you are pregnant or recently postnatal, check in with your GP, midwife or health visitor first, and tell your instructor so classes can be adjusted.
New to exercise, pregnant, recovering from an injury or managing a health condition? Have a word with your GP before you start, and work at your own pace. Classes are general fitness, not medical advice, and you take part at your own risk. More in our Terms.