Is Pilates Actually Good for Pelvic Floor & Core Strength?
If you’ve ever wondered whether Pilates can actually strengthen your pelvic floor and core — the answer is: yes, absolutely.
However, it depends on how you’re doing it, who’s guiding you, and whether the exercises match your body’s needs.
At Ivoryrose, we see women every day who’ve tried YouTube Pilates, reformer studios, or postpartum fitness programs only to end up confused, overwhelmed, or sometimes more symptomatic than before.
So let’s break it down properly.
First Things First: Why the Pelvic Floor + Core Are a Package Deal
Here’s the thing: your pelvic floor is not just a group of muscles that “switch on” when you decide to do a Kegel. It’s part of a whole system — a beautifully coordinated team of muscles that includes:
the pelvic floor
deep abdominals (your transversus abdominis)
the diaphragm
the deep back muscles
Together, they create your core stability system — the foundation for literally everything you do: lifting kids, running, laughing without leaking, carrying shopping bags, walking, breathing, sex, posture… all of it.
Pilates is one of the most effective ways to train this system because it focuses on alignment, breath, controlled movement and deep muscle recruitment.
Pilates isn't about “six-pack abs.” It’s about strength that actually supports your life.
So… Is Pilates Good for Pelvic Floor Strength?
Yes, when done correctly.
Pilates helps the pelvic floor by:
1. Improving your awareness of the pelvic floor
Many women aren’t sure what they’re squeezing, bearing down, or holding. Pilates slows things down and teaches you how to activate and relax the pelvic floor effectively.
2. Connecting breathing + pelvic floor
The diaphragm and pelvic floor are best friends.
They move together.
Pilates integrates breath patterns that naturally improve pelvic floor loading, relaxation, and activation.
3. Building endurance and coordination
Your pelvic floor doesn’t just need strength — it needs stamina and timing. Pilates trains both through controlled repetition and functional movements.
4. Reducing gripping patterns
A lot of women with pelvic floor symptoms aren't weak — they're overactive. Pilates helps shift from tension to true strength by teaching the whole core to work harmoniously, not in isolation.
5. Supporting recovery postpartum and through hormonal changes
From pregnancy to perimenopause, changes in hormones, tissue laxity, and muscle function make core + pelvic floor support essential. Pilates is ideal because it meets your body where it is and adapts with you.
But Here’s Where Women Go Wrong with Pilates
You’ve probably seen the ads: “Bounce back with Pilates!” “Reformer abs in 30 days!”
Cute. But not helpful.
Here are the most common pitfalls we see:
1. Doing the wrong type of Pilates for your body
Not all Pilates is created equal. Fitness-style reformer classes can be amazing — but not if you’re dealing with:
pelvic floor symptoms
abdominal separation
prolapse
low back pain
postnatal recovery
perimenopausal tissue changes
Sometimes high-load, fast-paced reformer work can actually worsen symptoms.
2. Over-bracing the core
Many women unknowingly:
suck in their tummy
clench their glutes
zip everything “up and in”
hold their breath
This can put downward pressure on the pelvic floor and weaken it over time.
3. Trying to self-diagnose from Google or YouTube
We love the internet for recipes and outfit inspo.
Not so much for personalised pelvic floor guidance.
4. Skipping the assessment
This is the big one. A pre-class assessment lets a physiotherapist determine:
what your pelvic floor is doing
what your deep core is doing
what level and type of Pilates is safe for you
how your breath, posture, and movement patterns work
what your goals are
any underlying symptoms you may not have noticed
Without this? You’re guessing. And your pelvic floor deserves better than guesses.
Why Clinical Pilates Is Often the Sweet Spot
Clinical Pilates is guided by a physiotherapist or Exercise Physiologist who understands the pelvic floor, core mechanics, and how the female body changes across life stages.
This means your program is:
individualised
progressive
safe
aligned with pelvic floor and core recovery
designed to complement any treatment plan you’re already on
Women tell us all the time how different Clinical Pilates feels:
“I feel my core working without gripping.”
“I don’t leak when I do this!”
“I finally understand what my pelvic floor should feel like.”
That’s the magic of working with someone who knows women’s bodies inside and out.
What to Expect in a Pilates Pre-Class Assessment at Ivoryrose
Here’s what your physio will look at:
pelvic floor health (no internal exam unless you want one)
abdominal separation
core engagement
breathing patterns
movement + strength
posture
lifestyle demands (kids, sport, work, perimenopause, etc.)
goals that matter to you
From here, we build a personalised roadmap so you’re not just doing Pilates — you’re doing the right Pilates.
Who Pilates Is Especially Good For
Pilates is particularly beneficial for:
postpartum women
perimenopausal or menopausal women
athletes returning to sport
women with prolapse
women with incontinence
women with chronic pain
women wanting strength without strain
anyone wanting a deeper connection to their core
Basically… if you have a pelvis, Pilates can help you.
So, Is Pilates Good for Pelvic Floor & Core Strength?
100% YES, when it’s:
matched to your body
guided by someone trained in women’s health
combined with proper pelvic floor awareness
grounded in breath, stability, and functional movement
Your pelvic floor deserves precision, not pressure. Your core deserves connection, not bracing. And you deserve to feel strong — not confused, overwhelmed, or left guessing.
Ready to Start? Book Your Pre-Class Assessment
If you’re planning to join Pilates or EP classes in the new year, your pre-class assessment is the smartest way to start strong.