Your Pelvic Floor Called...It's Feeling a Little Neglected

Let's play a quick game.

Raise your hand if you've ever...

• Crossed your legs before you sneezed.

• Scoped out the nearest bathroom the second you walked into Target.

• Done the awkward "please don't let me pee my pants" shuffle while laughing a little too hard.

• Thought, "Well...I did have kids. I guess this is just life now."

If you're nodding your head, welcome to the club. You're definitely not alone.

Now here's the good news...

Your pelvic floor isn't broken. It might just be asking for a little attention.

So...what even is your pelvic floor?

Imagine a hammock stretched across the bottom of your pelvis.

That's essentially your pelvic floor.

These muscles are hanging out down there doing way more work than they get credit for. They help support your bladder, bowel, and pelvic organs. They help with balance. They help stabilize your spine. They help with bladder control. They even work with your breathing.

Basically...they're the overachiever of the core muscles.

And yet, most people don't even know they're there until they sneeze.

But here's where Pilates gets really cool...

When most people think about strengthening their core, they picture six-pack abs, crunches, planks, or someone sweating through a bootcamp class. Meanwhile, your deepest core muscles are quietly sitting there thinking, "Excuse me...are we ever getting invited to this workout?"

Pilates says, "Actually...yes."

One of the things I love most about Classical Pilates is that we're not just chasing the muscles you can see in the mirror. We're teaching your body to work from the inside out, and that's where the real magic happens.

Your diaphragm, which is your primary breathing muscle, and your pelvic floor are basically best friends. Every time you inhale, your diaphragm contracts and moves down to make room for your lungs to fill with air. Every time you exhale, it relaxes and naturally floats back up into your rib cage.

Now imagine you've already gently engaged your pelvic floor. It's almost like you've sealed the bottom of your core. As your diaphragm rises on the exhale, your body creates this beautiful, coordinated lift from the inside. I like to describe it as a gentle vacuum effect that helps recruit your deepest stabilizing muscles. How cool is that? Your own anatomy is literally helping you build a stronger core.

That's exactly why I never stop talking about breathing in class. I know some of my clients are probably thinking, "If Heather tells me to breathe one more time..." 😂 But I promise there's a reason. Pilates breathing isn't just about getting oxygen into your body. It's about creating stability, waking up those deep core muscles, and getting so much more out of every single exercise you're already doing.

Take footwork on the Reformer, for example. It doesn't really look like an ab exercise, does it? You're simply pressing the carriage away with your legs. But if you add your pelvic floor engagement and coordinate it with your Pilates breath, suddenly you're giving your deepest core muscles one heck of a workout. Same exercise. Completely different experience.

So here's your challenge...

The next time you're in class, I want you to forget about how many reps you're doing or how heavy the springs are. Instead, focus on what's happening inside your body.

As you exhale, think about gently engaging your pelvic floor. Not a hard squeeze, not holding your breath, just that subtle bladder-control sensation followed by a gentle lift. Then let your Pilates breath do the rest.

You might be surprised by how different the exercise feels. Footwork suddenly becomes a core exercise. Bridging feels more stable. Even something as simple as arm work starts to challenge your center in a whole new way.

The beautiful thing about Pilates is that the biggest changes often come from the smallest adjustments. You don't always need a harder exercise, you just need a deeper connection.

So the next time you hear me remind you to breathe, know that I'm not just being bossy. 😉 I'm helping you tap into one of the most powerful tools your body already has.

Happy breathing, happy moving, and as always...I'll see you in the studio!