What is the pelvic floor
The pelvic floor is one fundamental structure for female well-being at every stage of life, and even more so menopausewhen hormonal changes can make it more vulnerable. It is the set of muscles and tissues which closes the pelvis inferiorly and supports organs such as bladder, uterus and intestinebut thinking of it only as a “support base” would be reductive. In fact, the pelvic floor does not only serve to contain: stabilizes, supports, coordinates with the breath and works in synergy with the entire core. In other words, it is an integral part of the way we move. When it works well we almost don’t think about it; when it loses efficiency, however, the body lets us know.
The role of menopause
With the decline of estrogens typical of menopause, the tissues become less elastic, less hydrated and less tonedand this can translate into greater fragility of the pelvic floor and a lower ability to react to daily pressures. But be careful: having a more fragile pelvic floor does not mean having to give up movement. It means learn to move better. And this is where the Pilates can become a precious ally.
Because Pilates is an ally
Pilates, in fact, does not work on the pelvic floor in a direct and isolated way, and this is precisely its great strength. He trains it the way it should really work: in relation to the breathwith the diaphragmwith the deep core and with posture. It is therefore not just a matter of “tightening and releasing”, but of learning to feel, activate and coordinate. It is this integration that makes the work truly useful in daily life.
The most effective exercises
Among the most effective exercises to know is first and foremost the conscious diaphragmatic breathingwhich represents the starting point of everything: breathing well allows you to diaphragm and pelvic floor to go back to working together. During inhalation the pelvic floor adapts and lengthens slightly, while during exhalation it activates and rises. This natural movement is the basis of all effective work. Also very useful is the glute bridge with core activationwhich helps integrate the pelvic floor, buttocks and deep abdomen, improving the stability of the pelvis and the ability to handle pressure. Also excellent toe taps or supine marchingwhich teach you to stabilize the pelvis by keeping the center active and above all train the pelvic floor to work during movement. Finally, the quadrupedia with alternate extensions it is perfect for integrating stability, control and coordination, allowing you to train the deep core without creating excessive pressure.
The most common mistake
The most common mistake when starting to work on this area is thinking that contracting is enough. Many women receive only one indication: “Tighten.” But an effective pelvic floor is not simply a strong pelvic floor. It’s a pelvic floor that knows activate, relax, adapt to movement and respond to pressure. Training it means improve its functiondo not keep it constantly contracted.
A work of awareness
Taking care of the pelvic floor does not mean doing something “because you have to”, but investing in a part of the body that supports every movement. And Pilates, when taught with attention and awareness, is one of the best tools to really learn to know it. Because what we don’t feel, we often don’t know how to train. And what we don’t train, over time, tends to weaken.
Who is Maria Luisa Valente
Maria Luisa Valente And certified personal trainer, Functional Trainer and Fitness Nutritionist, with a solid one specialization in Pilates (Matwork, Reformer and Cadillac). She is the founder of Allyoucanfit and Allyoucanfit Studiotwo studios in Milan created to offer people – and in particular women – a conscious, effective and sustainable approach to movement. In its driving spaces personalized routes that integrate functional training, pilates, strength and postural workwith constant attention to metabolic and hormonal health. With her new column on iODonna she dedicates herself tomenopause training, to help women move through this phase of life with energy, strength and confidence in their bodies.
