Just as the Transverse Abdominis (TrA) provides horizontal support for your core, the pelvic floor muscles give us that critical foundation from below. Think of them as a hammock of muscles and connective tissues spanning the base of your pelvis, gently supporting all your internal organs—your bladder, your uterus (if you have one), and your rectum.
The pelvic floor is designed to work as a beautiful team with your TrA, your diaphragm, and the tiny muscles along your spine (the multifidus). When all these parts sync up, you get a core that is strong, stable, and truly responsive! And here’s a secret: engaging the pelvic floor isn’t about clenching; it’s about a subtle, gentle lift and release that supports your body from the inside out.
Why I Teach the Pelvic Floor in Every Pilates Session
- Integrated Core Function: I always teach that the pelvic floor and the TrA are best friends! When you correctly engage your TrA, it naturally encourages that gentle lift of the pelvic floor. This co-activation creates the most complete, powerful core stability system possible.
- Support for Everything: A strong, responsive pelvic floor is the key to stabilizing your pelvis and lower spine, especially when we start moving arms and legs. It provides essential support for your internal organs, which is a benefit for everyone, but it’s particularly helpful for clients who are postpartum.
- Improved Breath Control: I love teaching core work through the breath. The diaphragm, the TrA, and the pelvic floor are a three-part breathing team! When you initiate that gentle lift of the pelvic floor on your exhale, it instantly deepens your core connection and helps to stabilize your trunk.
Finding Your Pelvic Floor (A Gentle Guide)
It’s often a subtle feeling, but you can find it!
Try coordinating this gentle lift with your exhale, and then completely release it on the inhale.”ng action of the TrA, is what creates the true “powerhouse” of Pilates.
Lie on your back with your knees bent and feet on the floor.
Imagine you are trying to stop the flow of urine, but without squeezing your buttocks or inner thighs at all.
Feel for a gentle, internal lift. It should be a quiet, subtle sensation, not a hard squeeze.
