The Fire Within
Igniting Your Core, Pelvic Floor, and Breath
Your core, your pelvic floor, your breath—they’re the foundation of every movement you make. Together, they form a powerful, interconnected unit that holds the key to strength, power, and control. Yet for many women, fully connecting these elements is a challenge, one that can feel near impossible at different points in life. From pregnancy to postpartum recovery, hormonal changes, and the physical demands of daily life, many women find that their core and pelvic floor just don’t work together the way they should. Even if you’ve been working on these areas, something often doesn’t quite click.
So, why is this connection so difficult to achieve?
The answer lies in how we’ve been taught to approach core training. Historically, Pilates and strength training have been treated as separate entities. Pilates is often thought of as the method for core work, emphasizing breath, flexibility, and alignment. Strength training, on the other hand, is focused on building muscle power. But here’s where things get interesting: these two modalities were never meant to stay separate. When combined, Pilates and strength training create a dynamic synergy that can ignite your core in ways that neither could do alone.
The Science Behind Core and Pelvic Floor Connection
Your core is more than just the "six-pack" muscles you see on the surface. It's a complex system of muscles, including the diaphragm, pelvic floor, multifidus, and transversus abdominis, all working together to support your spine, organs, and overall posture. The pelvic floor plays a critical role in stabilizing the core, particularly when pressure is applied, such as during breathing, lifting, or movement. But too often, we neglect this connection, leading to instability, weakness, and even issues like urinary incontinence or pelvic pain.
Research has shown that when these muscles—your core and pelvic floor—are not properly coordinated, it can lead to a breakdown in posture, poor movement patterns, and increased risk of injury. Studies have found that strengthening the core and pelvic floor together can improve functional movement, reduce lower back pain, and enhance athletic performance. A study published in Physical Therapy found that pelvic floor muscle training, when combined with core exercises, can significantly improve core strength and stability, leading to better functional movement and less discomfort in daily activities.
Breaking the Rules: Combining Pilates and Strength Training
While Pilates and strength training each bring something valuable to the table, combining them creates a more effective approach to core activation. Pilates focuses on mindful movement, engaging the deep stabilizers of the core, while strength training emphasizes building muscle mass and power. Together, these modalities enhance both stability and mobility—two essential components for a strong, resilient body.
When you combine Pilates with strength work, you build fire in the core. The deep engagement of the pelvic floor, combined with the dynamic strength of the muscles surrounding it, creates a more solid and connected core that supports everything you do. It’s about more than just toning muscles—it’s about creating a functional, stable base that allows for powerful movement in every direction.
The Problem with Online Programs and Videos
The rise of online training has made it easier to access fitness programs, but there's a major flaw. Following a video or online program might seem straightforward, but without personalized feedback, it’s incredibly difficult to know if you’re doing the exercises correctly. You might think you’re executing the movements properly, but if you're not engaging the right muscles or maintaining proper form, you might not be getting the full benefit—or worse, you might be reinforcing poor movement patterns.
A lack of feedback makes it even harder to address issues like pelvic floor weakness, improper breathing patterns, or core disengagement, which are common struggles for women. This is why working with a coach who can provide real-time corrections and guide you through the nuances of each movement is so important. It’s the difference between doing the exercises and actually connecting with your body in a way that creates lasting change.
Why It Matters
Mastering the connection between the core, pelvic floor, and breath isn't just about looking good—it’s about feeling strong, confident, and capable in every part of your life. When these systems work together, your whole body operates more efficiently. From lifting your kids to running a marathon, the strength in your core fuels everything. Coordinated exercise—one that combines Pilates and strength training—can help you build this foundation, unlocking the potential of your body in ways that will support you for years to come.
