Spring is in the air, and Easter is the perfect time for renewal, restoration, and self-care. Just as we embrace the changing season, this is an opportunity to refresh your body and mind, prioritising your pelvic health, movement, and overall well-being.
At PELVIC FLOOR LOUNGE BY Eden Beach Pilates, we believe that Pelvic Floor Pilates and mindful self-care can help you feel stronger, more energised, and confident. Whether you're managing pelvic floor concerns like incontinence, prolapse, or core weakness, or simply looking to enhance your mobility and strength, this season is the perfect time to reset your health routine.
In this blog, we’ll share how Pilates, gentle movement, and simple self-care practices can help you embrace Easter wellness and refresh your pelvic health.
Spring Cleaning for Your Body: Why Pelvic Health Matters
As we reset and refresh our homes for Easter, why not do the same for our bodies? Your pelvic floor, core, and posture all work together to support movement, bladder control, and stability.
But over time, factors like aging, childbirth, poor posture, and high stress levels can lead to:
🚩 Pelvic floor dysfunction (weakness or overactivity)
🚩 Urinary incontinence (leakage with sneezing, coughing, or exercise)
🚩 Pelvic organ prolapse (heaviness or pressure)
🚩 Lower back pain & core instability
The good news? Pilates and self-care strategies can rebuild strength, balance, and confidence—helping you move freely and feel your best.
3 Pilates Exercises to Refresh Your Pelvic Floor
Pilates is a low-impact, highly effective way to restore core strength, mobility, and pelvic health. Here are three Easter-inspired exercises to refresh and strengthen your pelvic floor this season.
1. Deep Breathing with Pelvic Floor Relaxation
✔️ Why? Helps release tension in overactive pelvic floor muscles, improving mobility and function.
How to do it:
- Sit or lie down in a comfortable position.
- Place one hand on your belly and the other on your ribcage.
- Inhale deeply, allowing your belly to expand while relaxing your pelvic floor.
- Exhale slowly, gently engaging your pelvic floor muscles.
- Repeat for 10 slow breaths.
2. Bridge Lifts
✔️ Why? Strengthens the glutes, core, and pelvic floor muscles, reducing strain on the lower back.
How to do it:
- Lie on your back with knees bent, feet hip-width apart.
- Inhale, then exhale as you lift your hips toward the ceiling.
- Engage your glutes and pelvic floor at the top.
- Lower down slowly with control.
- Perform 10-12 reps.
💡 Tip: Avoid over-clenching your pelvic floor—focus on a gentle activation.
3. Seated Pelvic Tilts
✔️ Why? Improves spinal mobility, core activation, and posture.
How to do it:
- Sit tall on a chair or stability ball, feet flat on the floor.
- Slowly tilt your pelvis forward and back, feeling movement in your lower back.
- Keep your core engaged and movement gentle and controlled.
- Perform 10 reps.
💡 Tip: This is a great seated exercise for those with pelvic tension or discomfort.
Simple Easter Self-Care Tips for a Healthy Pelvic Floor
🌸 Stay Hydrated – Water is essential for bladder health and digestion, preventing constipation and straining.
🌸 Mindful Movement – A short Pilates session, walk, or stretching routine can improve circulation and muscle function.
🌸 Nourish Your Body – Avoid bladder irritants like caffeine and excess sugar, and include fiber-rich foods to support digestion.
🌸 Schedule Rest & Recovery – Allow your body time to relax and reset, ensuring you aren’t holding tension in your pelvic floor.
🌸 Try the Emsella Chair – Looking for an extra boost for your pelvic health? The Emsella chair is a non-invasive treatment that strengthens your pelvic floor muscles with thousands of contractions in one session—perfect for preventing leaks and improving bladder control.
Refresh & Reset Your Pelvic Health This Easter!
Easter is all about renewal—and that includes your body, movement, and well-being. Whether you’re looking to prevent pelvic health concerns, regain strength, or improve bladder control, incorporating Pilates, mindful self-care, and innovative treatments can help you feel refreshed and revitalised.
🌷 Ready to take control of your pelvic health? Join us at Eden Beach Pilates for a personalized Pilates session or Emsella treatment and start feeling stronger, healthier, and more confident today!
📍 Book your session today!
