Pilates involves a combination of breathing techniques and exercises that target your core and pelvic floor muscles. Researches from a 2020 study published in the Journal of Alternative and Complementary Medicine explain that when breathing in, the diaphragm becomes activated and the pelvic floor muscles elongate. Upon releasing the breath, the transverse abdominal muscle and pelvic floor muscles contract. Together, this strengthens the structures of the urinary system, reproductive system, and the combined functioning of the lumbar spine and the pelvis.
In the study, 18 women between the ages of 45 and 70 experiencing stress urinary incontinence underwent a 12-week-long community-based Pilates program twice a week. Although there are different kinds of urinary incontinence, stress urinary incontinence pertains to bladder leaks caused by an abrupt boost in intra-abdominal pressure, such as when coughing. The study findings showed that, after six months, participants reported significant reductions in bladder leaks. Although more in-depth research is needed, the study team highlighted that community Pilates pelvic floor muscle training programs may be an effective and adherable supplemental treatment method for reducing symptoms of stress urinary incontinence.