Incontinence- Can Pilates Fix It?

Pilates, Blog, Pregnancy, / By Koh Peh Chia

We have discussed Diastasis Recti on our previous blog, today we are going to focus on something that most women are embarrassed to talk about– Incontinence.

If you have experienced the ‘leaking’ during sneezing, coughing and or any sudden movement, you would know how bad it is. Yes, I am referring to the urinary leakage that happens at the most inopportune of times. In this article, I will also tell you how Pilates can fix incontinence.


What is Incontinence?

Urinary incontinence is referred to as the loss of bladder control. Some people with incontinence might experience occasionally leaking urine when they cough or sneeze. Some of them might have a sudden urge to urinate if you don’t get to a toilet in time.

There are 2 main types of incontinence: stress and urge. 

Stress incontinence: is when you sneeze, or cough or laugh or sudden movement, and the urine leaks out. 

Urge incontinence: happens when you have a sudden and intense urge to urinate, even if you have gone a few minutes prior. 


How Does It Affect You?

Many women encounter incontinence during pregnancy and menopause. This is mainly due to the hormonal changes and excessive load to the pelvic floor muscles. As we know the pelvic floor muscle creates a hammock at the base of your pelvis that holds your uterus and bladder up to create a well support for your body. The weak pelvic floor muscle can lose the bladder support and cause the leakage. 

Though it occurs more often as people get older and also can affect men, urinary incontinence isn’t an inevitable consequence. If urinary incontinence affects your daily activities, don’t hesitate to see your doctor, physiotherapist or try some Pilates exercises. Some lifestyle changes or medical treatment may ease the symptoms or even stop urinary incontinence.

Why Does Pilates Fix Incontinence?

The benefits of Pilates as a form of exercise will help to stretch and strengthen the body. The flowing movements of Pilates naturally uses your pelvic floor muscles when doing core exercises. By strengthening your core, you will naturally improve the strength of your pelvic floor, which will help the muscles to control your bladder and any leaks.

How Does Pilates Help Incontinence?

Most people don’t have issues with incontinence when they are sitting still. In order to maintain the pelvic floor contraction during functional movement, practising Pilates is an excellent choice to make you the greatest difference in your life. 

Below is some recommended exercises you may try at home:


A kegel exercise is an excellent way to engage our pelvic floor muscles and belly button. Gently lift your pelvic floor muscle towards your belly button. Breathe normally and hold for a few seconds. Try to practise this during workout and as many as you can. You may do this whenever and wherever you like!

Roll Up

Roll up

  • Lie face up with your arms extended toward the ceiling.
  • Inhale. Curl your chin to your chest. Roll up to your sitting position with your arms reaching toward your feet.
  • Exhale and reverse
  • Move slowly and smoothly 
Shoulder bridge

Shoulder Bridge

  •  Lie on your back with your knees bent and your feet flat on the floor, hip distance apart.
  • Breathe in, expanding into your back and your lungs.
  • Exhale to lift your hips
  • Shift your weight toward your left foot. 
  • Make sure your hips don’t lower or drop to a side.

All the exercises are advised to do as you tolerated. We hope this article is helpful for you. If you have any doubt or issue during your workout, feel free to contact us for telephysio. Also, check out our instagram page for more useful tips and videos.