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Pilates

Pilates for your pelvic floor: squeeze, move, release

This session follows the Pilates booklet from the UK's pelvic health physiotherapists, Pelvic, Obstetric and Gynaecological Physiotherapy (POGP). You learn the pelvic floor squeeze and how to let it go, then add it to each move: breathe in, and as you breathe out, squeeze your pelvic floor and gently draw in your lower tummy, move, then relax everything fully before the next repetition. Keep breathing throughout, and keep your buttocks and legs relaxed. It doesn't replace your daily pelvic floor exercises, which are the main treatment for leaking. If a move brings on leaking, heaviness or a bulge, make it smaller or leave it out, and see a GP about any leaking or a lump in your vagina.

20 minBeginner18 movesA wall · A bench or boxPelvic floor · Abs · Hip flexors · Glutes · Hip abductors · Back
Follow along: a timer, a cue and the next move, one step at a time.

Find the squeeze and the release

  1. Pelvic floor exercise (Kegel)8 slow squeezes held up to 10 s, then 8 quick squeezes
    Beginner · Pelvic floor · 3D demoSqueeze as if stopping wind and urine, lifting up and forward; don't hold your breath
  2. Pelvic floor relaxation (reverse Kegel)5 slow breaths
    Beginner · Pelvic floor · 3D demoLet your pelvic floor drop and soften as you breathe in
  3. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoBreathe into the sides and back of your ribsHarder: Roll-up (Pilates)

Deep tummy, on your side

  1. Side-lying tummy draw-in5 holds of up to 10 s
    Beginner · Abs · 3D demoBreathe out, squeeze your pelvic floor and draw your lower tummy away from the floor; keep breathing while you holdHarder: Bird dog, one limb at a time

On your back

  1. Supine heel slide8 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSqueeze as you slide out, release as you return; keep your pelvis levelHarder: Hip windshield wipers
  2. Knee fold5 to 8 each side
    Beginner · Abs, Hip flexors · 3D demoYour tummy stays flat: if it domes, make the move smallerEasier: Supine heel slideHarder: Dead bug heel taps
  3. Chest lift (Pilates curl-up)5 reps
    Beginner · Abs, Neck · 3D demoHead and shoulders only; don't bear down. Leave it out if it brings on heaviness or leakingHarder: Single-leg stretch (Pilates one leg stretch)
  4. Pelvic tilt into bridge6 to 8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoPeel up from your tailbone; squeeze on the way up, release at the bottomHarder: Glute bridge
  5. Single-leg glute bridge3 each side (harder, optional)
    Intermediate · Glutes, Hamstrings, Abs · 3D demoHold the bridge and straighten one knee, with your pelvis levelEasier: Glute bridgeHarder: Barbell hip thrust
  6. Bent-knee fall-out5 to 8 each side
    Beginner · Abs, Adductors, Hip abductors · 3D demoLet one knee open only as far as your pelvis stays stillEasier: Supine heel slideHarder: Dead bug heel taps

On your side

  1. Clamshell8 each side
    Beginner · Hip abductors, Glutes · 3D demoFeet together and pelvis still, as if balancing a glass of water on your top hipEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  2. Side-lying open book5 each side
    Beginner · Back, Chest, Shoulders · 3D demoSqueeze, then open your top arm as far as is comfortableHarder: Thoracic rotation

Face down and on all fours

  1. Swan (Pilates swan dive)5 small lifts
    Intermediate · Back, Glutes, Triceps · 3D demoShoulder blades slide down; lift your head and chest a littleEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  2. Bird dog, one limb at a time5 each arm and leg
    Beginner · Abs, Back, Glutes · 3D demoOne arm, then one leg sliding back, with your spine stillEasier: Side-lying tummy draw-inHarder: Bird dog
  3. Bird dog5 each side
    Beginner · Back, Abs, Glutes · 3D demoOpposite arm and leg; release between repsEasier: Bird dog, one limb at a timeHarder: Bear crawl

Standing and everyday

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even, knees soft, pelvis neutralHarder: Tree pose (Vrksasana)
  2. Wall roll-down (wall Pilates)3 slow reps
    Beginner · Abs, Back, Hamstrings · 3D demoOnly as far as is comfortable; squeeze as you roll back upHarder: Roll-up (Pilates)
  3. Sit to stand from a chair8 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoSqueeze just before you stand, as the NHS advises before you lift somethingEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat

Let go

  1. Pelvic floor relaxation (reverse Kegel)5 to 10 slow breaths
    Beginner · Pelvic floor · 3D demoFinish with your pelvic floor fully relaxed

Tips

  • Do your separate pelvic floor exercises every day as well: NICE (the National Institute for Health and Care Excellence) recommends at least 8 squeezes, 3 times a day, for at least 3 months.
  • Squeeze and let go with each repetition rather than holding it all session, and let the muscles relax fully every time.
  • If your tummy domes into a ridge, or you feel heaviness, dragging or leaking, make the move smaller or leave it out.
  • If you're pregnant, from the end of the first trimester keep moves on your back short or prop your upper body up, or use the pregnancy Pilates workout instead.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the pilates for your pelvic floor: squeeze, move, release take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.