Discover how conscious movement can help improve your pelvic health with

Elina Pilates

Pelvic floor issues affect more people than we imagine, but they are rarely talked about openly. From chronic constipation to incontinence or pain during sexual intercourse, these symptoms are more common than they seem, and many can be relieved through a comprehensive approach based on conscious movement.

At Elina Pilates, we believe that well-guided functional exercise can transform health, especially when it comes to the pelvic floor.

What is the pelvic floor and why is it important?

The pelvic floor is a network of muscles that support vital organs such as the bladder, uterus, and rectum. When these muscles are imbalanced (either due to weakness or excessive tension), discomfort or dysfunction can occur.

Main causes of pelvic floor weakness:

• Pregnancy and postpartum

• Sedentary lifestyle

• Chronic constipation

• Surgeries or hormonal changes

• Advanced age

Pilates: a powerful tool for your pelvic health

Unlike other approaches that focus solely on treating symptoms with medication or commercial products, Pilates focuses on restoring the body's natural function. Through breathing, alignment, and conscious core work, an ideal balance between strength, mobility, and elasticity can be achieved.

"Breathing consciously and moving from the bones allows the tissues to respond better," say experts.

At Elina Pilates, we promote a practice based on body awareness, the use of equipment such as the Reformer, the Chair or the Cadillac, and routines that help reconnect with your power center: the core and pelvic floor.

Pilates Exercises for a Strong and Flexible Pelvic Floor

1. Legs up the wall or on the Cadillac

✓ Benefit: Releases pressure on the pelvic floor and promotes deep breathing.

⊛Equipment-free version:
Lie on your back with legs elevated against the wall and arms by your sides. Take deep breaths and exhale completely.

⊛Version with equipment:
On the Cadillac, lie supine with your feet in the "traditional end" straps.

2. Mindful Squats

✓ Benefit: Activates glutes and thighs, crucial for pelvic floor stability.

⊛Equipment-free version:
Squat down slowly. Use a towel under your heels if needed. Repeat 5–10 times.

⊛Version with equipment:
Use the footbar of the Reformer or the Cadillac poles for support.

3. Clamshell Exercise

✓ Benefit: Strengthens hip muscles, helping to stabilize the pelvis.

Lie on your side with knees bent. Keep heels together and lift the top knee without moving the pelvis. Repeat 5–10 times on each side.

4. Cat/Cow Pose

✓ Benefit: Stimulates spinal mobility and pelvic floor sensitivity.

Inhale as you arch your back and exhale as you round it. Ideal for relaxing and engaging the core simultaneously. Repeat 5 to 10 times.

5. Dead Bug Exercise

✓ Benefit: Improves coordination and strengthens without overloading the abs.

Lie on your back with knees bent. Raise one leg like a table as you inhale, lower it as you exhale. Alternate legs and maintain a soft, mindful breath.

6. Bouncing: Tone and Elasticity

✓ Benefit: Stimulates the natural elastic response of the pelvic floor.

⊛Equipment-free version:
Gently bounce on a Fitness Ball.

⊛Version with equipment:
Use the Jumpboard of the Reformer with light springs to add controlled and safe impact.

Incorporating these movements into your routine can help prevent and relieve pelvic floor dysfunctions, improving your overall well-being. Whether you are in the prenatal stage, postpartum, or simply want to strengthen your body consciously, Elina Pilates is here to support you with the best equipment and professional guidance.

Discover more about our Reformers, Cadillacs, Chairs, Small Equipment, etc. https://www.elinapilates.com/eu/en/