The Pelvic Floor & Inner Core- through the lens of Pilates

When we think about our core we don't always think about muscles such as our Pelvic Floor or Diaphragm. But, as in exercise such as Pilates, these two aspects are highly important as the foundation of our Inner Core... and are relevant for both men and women.

Pelvic floor weakness, caused by either too little or too much tone/tightness, can be linked to lower back and sacroiliac joint pain, pain during intercourse, constipation and urinary continence issues.

How Do I Engage My Pelvic Floor?

Here’s a simple way to start activating your pelvic floor:

1. Find the bony points at the front of your hips.

2. Move your fingertips about 2cm inwards towards your belly button, and 2cm down.

3. Apply gentle pressure with your fingertips.

Now the tricky part — and yes, it’s a bit awkward at first!

For women: Imagine trying not to pass wind, then imagine lifting internally through the vagina (as if trying to stop a tampon from falling out), and finally imagine stopping mid-stream while urinating.

For men: Imagine trying not to pass wind, then imagine walking into cold water or urinating up a wall (without using your hands!).

You should feel a gentle lifting sensation in the pelvic floor, and a light tension under your fingertips in the lower tummy. The contraction should be about 3 out of 10 in strength — enough to activate the muscles but still allowing you to breathe and move. No bracing, clenching, or holding your breath! Have a go.

Breathing and the Pelvic Floor:

Breath is a core part of Pilates and for all of us to be aware of the ensure optimal core stability. Diaphragmatic breathing not only supports movement, but also:

· Expands the ribs

· Massages the internal organs

· Improves gut health

· Reduces tension in the neck and shoulders

· Encourages a mind-body connection

· Helps manage stress and anxiety

Breathing well can be surprisingly powerful and works hand in hand with the pelvic floor to gain inner core balance. As we breathe in the pelvic floor should descend and relax and vice versa. Working together, this creates optimal pressure in our abdomen. These mechanics are the foundation behind preventing pelvic organ prolapse, hernias and diastasis recti (which often takes place with Pregnancy).

Pilates and Movement – Why It’s for Every Body

Did you know that Rachel Leeder, one of our osteopaths, is also a qualified Pilates teacher?

Having practised Pilates for many years, Rachel went on to specialise in rehabilitative Pilates through training with the APPI (Australian Physiotherapy & Pilates Institute), a physiotherapy-based training school.

You might also be surprised to learn that Pilates is named after Joseph Pilates, who worked as a hospital orderly during the First World War. He believed that injured patients would recover more quickly if they remained active, and he developed a series of exercises to help support this. After the war, his method gained popularity with ballet dancers in New York, and in more recent years, Pilates has become mainstream — enjoyed by people of all ages and backgrounds.

Joseph Pilates called his method “Contrology”, describing it as a practice that "corrects posture, restores physical vitality and invigorates the mind.” He believed that developing a balanced body and mind through focused, controlled movement could relieve illness, boost self-confidence, and foster harmony between body, mind, and spirit.

The Principles of Pilates

Pilates is built on six key principles:

Concentration, Centering, Breathing, Flow, Precision, and Control.

Modern Pilates, particularly in the rehabilitative and clinical settings, focuses on mastering deep core control to provide spinal stability. Only once this foundation is secure do we begin to introduce movement of the spine and limbs. And while it might look slow and gentle, when done correctly, it’s anything but easy — the challenge lies in the precision.

Who Is Pilates For?

“I’m not very flexible... I don’t have a ‘Pilates body.’”

If you have a body, Pilates is for you.

It’s not about six-packs or perfect poses. Pilates is about improving core control, posture, and functional movement — helping your body move better in everyday life.

Unfortunately, social media has created a misleading image of Pilates as something only for the ultra-fit or ultra-flexible. But in reality, Pilates can be done on a mat, in a chair, standing, or with large equipment (like the Reformer).

Joseph originally designed 34 exercises, each of which can be scaled based on ability and strength. This makes it an adaptable and inclusive practice. As Rachel often says:

“You bring a different body to the mat each week, depending on what you’ve been doing — and that includes me!”

Rachel’s Favourite Pilates Exercises in Clinic:

Here are some of Rachel’s go-to exercises for patients:

• Pelvic Tilts (lying down or seated): These mobilise the lower spine gently. The seated version is ideal for office workers — Rachel even does them while sitting on her stool treating patients! Once mastered pelvic tilts on the floor can be progressed to a Bridge, which mobilises the whole spine, strengthens the glutes, hamstrings, and core.

• Side-Lying Clams: Excellent for targeting the hip stabilisers and glutes ( bottom muscles ). These muscles help with balance and strength while walking — and can even help prevent falls.

• Cat/Cow (on all fours): This classic spinal mobility exercise involves slowly moving the spine through flexion and extension while keeping the core gently engaged. Breathe with each movement for a calming, nourishing effect.

• “Superman” (Four-Point Kneeling): Begin by extending one arm or leg at a time, keeping core control. Progress to lifting opposite arm and leg together — this activates your diagonal sling system, important for stabilising the pelvis during movement.

  
  

Tailored Exercises for You

Additional exercises will be prescribed by our team via Physitrack, based on your assessment and diagnosis. These will be tailored to your needs, abilities, and goals.

In Summary:

The Pelvic Floor and Diaphragm are key foundations of our inner core and are a key focus of Pilates.

Pilates is a safe, adaptable, and effective way to improve how your body feels and functions. Whether you’re recovering from injury, dealing with long-term pain, or just want to feel stronger and more connected in your body — Pilates offers something for everyone.

At our Maidstone Clinics, our Southcote team are passionate about helping people move better. Get in touch if you'd like to know more about how Pilates in Maidstone could support your health journey (drop reception an email at reception@southcote.com).

Rachel's Pilates Classes:

Monday 5.45pm & 6.45pm- Ledian Gardens Studio , Upper Street, Leeds. 

Thursday 9.30am- Leeds Village Hall, Lower Street, Leeds. 

Contact Rachel Leeder on 07768 764492.

Learn more about Rachel Leeder

Book online with one of our Osteopaths or Chiropractors

by Rachel Leeder, Osteopath and Pilates Instructor.