Pelvic Floor Recovery Through Pilates: A Guide for New Mothers in Singapore

PhysioMatters
Aug 18
3 min read

Using real time ultrasound for diagnosis

Motherhood is truly incredible, you’ve brought a new life into the world! But postpartum recovery can sometimes feel confusing and overwhelming, especially when it comes to your pelvic floor, a vital area that doesn’t always get the attention it deserves.

Whether you delivered naturally or via C-section, your pelvic floor muscles have undergone significant changes and need focused care. If you’re experiencing symptoms like leakage, pelvic heaviness, or discomfort during intimacy, remember: you’re not alone, and help is available.

Post-natal Pilates offers a gentle, effective way to reconnect with your pelvic floor and rebuild strength safely, supporting your body as you recover.

What Is The Pelvic Floor And Why Does It Need Healing?

Think of your pelvic floor as a hammock of muscles holding your organs in place. During pregnancy, hormonal changes result in relaxation and stretch of the pelvic floor to accommodate your growing baby. During a vaginal birth, the pelvic floor can stretch up to three times its normal length to allow your baby to pass through, an incredible feat, but one that can leave the muscles weakened and in need of targeted recovery.

Even with a C-section, the weight of pregnancy and hormonal changes can weaken pelvic floor function. That’s why postpartum recovery, regardless of how you delivered, should include exercises that rebuild and strengthen your pelvic floor muscles.

How Pilates Supports Pelvic Floor Recovery?

Pilates reconnects breath with movement

Pilates teaches you to coordinate deep breathing with core engagement, which has been scientifically proven to enhance pelvic floor muscle activation (Sapsford et al., 2001).

When you exhale and gently draw in your lower belly, your pelvic floor naturally lifts too, which creates a strengthening effect.

Pilates targets your deep core muscles

Post-natal Pilates extends beyond abdominal toning by effectively engaging the Transversus Abdominis and pelvic floor muscles. A 2024 study examining a 12-week Pilates pelvic floor-strengthening program, found that postpartum women who participated experienced significant improvements in pelvic floor muscle strength and reductions in symptoms of stress urinary incontinence compared to those who did not engage in Pilates.

These benefits highlight Pilates as a safe and effective method to support postpartum recovery, including enhanced bladder control and reduced lower back pain.

Pilates helps with pelvic floor issues such as leakage and prolapse

If you are experiencing urinary incontinence or a sensation of pelvic heaviness, you are not alone. Studies indicate that up to one in three (⅓) women encounter urinary incontinence following childbirth (Viktrup et al., 2000). Pilates offers a therapeutic approach by gently strengthening the pelvic floor muscles, which supports your bladder.

Unlike high-impact exercises or traditional abdominal exercises that may increase intra-abdominal pressure, Pilates emphasises controlled activation and coordination of deep core and pelvic muscles. Clinical evidence demonstrates that Pilates-based pelvic floor training significantly enhances muscle strength and function, thereby improving bladder control and reducing urinary leakage in postpartum women (Bø et al., 2013).

Consequently, Pilates constitutes a safe and effective modality for pelvic floor rehabilitation during postpartum recovery.

Final Takeaway

If you’re ready to start healing and regain confidence in your body, our Women’s Health Physiotherapists at PhysioMatters are here to help.

We specialise in postnatal recovery, providing personalised Pilates-based programs tailored to your unique needs and birth experience. With professional guidance, you can restore pelvic floor function, reduce symptoms, and feel strong and supported again.

Take the first step on your postpartum recovery journey, book a consultation with PhysioMatters today and let us help you rebuild your strength 😊

Cheers

Danielle, Xan & Claire - PhysioMatters