To think it is a really bad idea to engage your pelvic floor

[Jeunein]

.. throughout an hour long Pilates session?

I didn't research her, just turned up. Other people have done her classes and seem to love her and she's been doing it years. She's in good shape herself but she's an ex-dancer so has excellent balance. Maybe Pilates is not for me.

I’m sorry but I think that’s rubbish. I do have a string pelvic floor but you can’t feel it from my stomach! I wouldn’t want anyone but a medical professional or DH touching me where my pelvic floor can be “tested”.

Like every muscle in the body, if you haven't used it much you will need to build up to it.

Engaging your pelvic floor doesn't necessarily mean clenching it as hard as you can, it means holding it so it isn't floppy. You can increase and decrease the tension according to what you are doing.

Learning to control your pelvic floor is important. If you have a serious problem in that respect, you may benefit from a few one on one sessions with a pilates instructor before joining a more advanced class?

Her putting her hands on your lower tummy is probably testing whether you are bracing, particularly if she is a dancer.

Not exactly the pelvic floor, but if you have correct posture you will engage your lower abs as well as your pelvic floor.

Ladydansburyscane, that's what I thought too but wasn't sure, surely they're a different set of muscles

What were you hoping to achieve from Pilates? I presume before your first class you filled out a health form and she discussed it with you to find out whether you have any issues that mean you should avoid some exercises (anything involving back extension for me) or you need adaptation? And to check that you are attending a class at the right level for your ability?

Maybe if your pelvic floor is in a poor state, it felt "over-worked" because you're using it and building it back up? Your instructor would be the first person to ask, or as a PP suggested, a qualified physio would also give you an assessment.

I would also ask the instructor to clarify her instructions. It would be odd to engage your pelvic floor continually through a whole class, as PP said the benefit is in working the muscles which means repetitions of relaxing, tightening and stretching muscles - not just in that region but all areas that are being worked on. But pelvic floor is one of the key areas that instructors focus on in my experience.

Is @GussieGrips still on MN? She was the resident pelvic floor expert.

I don't think I have any pelvic floor issues. Obviously not going TMI but no accidents or any other issues. I am familiar with engaging the core as I do strength work and with heavy lifting you obviously have to engage the pelvic floor while you are lifting.
I think PP who suggested I took her literally is probably the answer.
Ta.

Flexibility. I'll try yoga instead 😊

Ahh that makes sense. I have a pelvic tilt so posture might need work.
What a source of knowledge.

I’m sorry but I think that’s rubbish. I do have a string pelvic floor but you can’t feel it from my stomach! I wouldn’t want anyone but a medical professional or DH touching me where my pelvic floor can be “tested”.

@LadyDanburysCane yeah, this doesn't sound right to me which is why I asked whether the OP knew the instructor background. Diagnosing your pelvic floor by the state of your abdominal muscles sounds like huge assumptions are being made.

🤣

Your core shouldn't tense when doing PFEs. That's an indication you're doing it wrong. So feeling your abdomen won't tell her anything. If you want to know what yours is like, you'll need to stick your finger up your...

I have a very strong, hypertonic pelvic floor. I hold it all day every day, and am currently working on relaxing it more. So it's perfectly possible to hold it for an hour. BUT not a good idea at all, unless you want to get on the hypertonic pelvic floor highway (trust me you don't).

Download the NHS squeezy app and do PFEs daily if you want to strengthen it. You'll find it engages naturally during some Pilates poses as it works in coordination with your core. But it won't be a full squeeze. If your pelvic floor range goes from level 0 (relaxed) to level 10 (hardest squeeze) then 'engaging it' during Pilates might mean something around level 3 or 4 I would say.

I'd guess if I was told to 'keep my pelvic floor engaged' then what would actually happen is that it would relax quite a lot of the time when I wasn't concentrating on it, and I'd remember occasionally to re-engage.

But my Pilates teacher tells us quite often specifically when to engage which seems more sensible. She's very good at working with each person's individual needs... seems to be able to see when minute corrections are needed over zoom!

Pilates is often taught at different levels from beginners to advanced. If this was a mixed level class she should give different options and best to suit you.

Learning the right technique is important as is listening to our body. While a strong pelvic floor is good it’s also worth being aware that as we get older some women experience an overly tight (hypertonic) pelvic floor which targeted exercise from a pelvic health physio can help with.

It’s all about getting the right balance along with doing exercise we enjoy.

They put their hands on the lower part of your tummy area and apparently they can feel if your pelvic floor is engaged.
This is either doing a moderately useful check of your abs- if they are bulging out at all while working you are building up too much pressure inside instead of releasing it suitably. Or, it is doing a very useful check of your transverse abdominals - your deep lower abdominals. Lie on your back, dig your fingers in on the inside of each hipbone- if you can feel the muscle contract there it’s your transverse abdominals. You can’t properly test pelvic floor without an internal check, but if your transverse abs are playing the game that is a very good sign your muscles are working at least reasonably.

id agree engage means contract and relax suitably for each phase of the exercise and breath.

Well I would not recommend installing a laminate floor in its place. It doesn't wear well, engineered wood is much better and can be sanded if it gets worn. 😂