Vaginal Dryness and Pilates During Perimenopause
Can pilates help with vaginal dryness in perimenopause? Learn how pelvic floor focus and breath training in pilates supports comfort and tissue health.
Vaginal Dryness and the Perimenopause Transition
Vaginal dryness affects a significant proportion of women during perimenopause and is directly linked to falling oestrogen levels. As oestrogen declines, the cells lining the vaginal wall become thinner, less elastic, and produce less natural moisture. The result is often a persistent dryness or irritation that can interfere with exercise, daily activities, and intimate relationships. Despite being so common, vaginal dryness is frequently underreported to healthcare providers, partly because of embarrassment and partly because many women assume it is simply something to endure. It is not. There are practical and medical strategies that help, and pilates is one of the lifestyle tools worth considering.
Pilates and Pelvic Floor Awareness
One of the defining features of pilates is its emphasis on the deep core muscles, which includes the pelvic floor. Pilates training builds deliberate awareness of the muscles that surround and support the pelvis, bladder, and vaginal canal. Strengthening and coordinating the pelvic floor can improve blood flow to vaginal tissue, support healthy muscle tone in the area, and reduce the sensation of laxity or weakness that can accompany oestrogen decline. Women who practise pilates regularly often report greater body awareness in the pelvic region, which can translate into improved comfort and better recognition of changes that warrant medical attention.
The Breathing Connection
Pilates uses a specific breathing technique that connects directly to the pelvic floor. Lateral thoracic breathing, where the breath expands the ribcage sideways on the inhale, coordinates naturally with gentle pelvic floor activation on the exhale. Practising this over time builds the neuromuscular connection between breath, deep core, and pelvic floor. This connection matters for vaginal dryness because poor pelvic floor coordination can contribute to reduced circulation and tissue stagnation in the pelvis. Training this breathing pattern consistently supports the health and responsiveness of pelvic tissues even as hormone levels change.
Pilates Exercises That Support Pelvic Health
Several classic pilates exercises are particularly beneficial for pelvic health during perimenopause. The pelvic curl gently mobilises the lumbar spine while bringing attention to pelvic floor engagement. Single leg stretches and abdominal series exercises activate deep core muscles without placing excessive pressure on the pelvic floor. Side-lying leg series work hip abductors and adductors, which support pelvic stability and blood flow to the surrounding region. Kegel exercises done as part of a pilates session, or added on after, can further strengthen the muscles directly involved in vaginal tissue support. A qualified pilates instructor can tailor these exercises to your current fitness level.
Comfort During Sessions
Vaginal dryness can occasionally cause irritation during mat exercises that involve pressure or friction on the pelvic region. Wearing seamless, breathable underwear underneath well-fitted workout leggings helps reduce this. A padded mat or folded towel under the pelvis can make seated and rolling exercises more comfortable. If any particular exercise position causes discomfort, modify it or skip it and discuss it with your instructor. Pilates is highly adaptable and there is almost always an alternative way to achieve the same training effect without triggering discomfort.
Pairing Pilates with Other Approaches
Pilates is a supportive lifestyle strategy rather than a standalone treatment for vaginal dryness. Pairing it with adequate hydration, avoiding harsh soaps or synthetic fragrances near the vaginal area, and using a regular vaginal moisturiser will produce better results than any single approach alone. For many women, local oestrogen therapy prescribed by a GP or gynaecologist provides the most direct relief and is compatible with all forms of exercise including pilates. Using PeriPlan to log symptoms over time lets you track whether your discomfort changes alongside your exercise habits, giving you useful information to bring to healthcare appointments.
Getting Started with Pilates
If you are new to pilates, beginning with a class or video series designed for beginners or for women in midlife is the most effective starting point. Mat pilates requires no equipment and can be done at home, making it accessible regardless of schedule or budget. Reformer pilates, which uses a spring-loaded apparatus, offers additional support and is excellent for building pelvic floor strength, though it does require access to a studio. Aim for two to three sessions per week to build consistency. Even within a few weeks, regular pilates practice tends to increase body awareness in the pelvic region, which is itself a meaningful step toward better symptom management.
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