Teaching the Pelvic Floor in Pilates: Beyond "Squeeze and Lift"

The pelvic floor is one of the most frequently referenced muscle groups in Pilates, yet it is often oversimplified. Many instructors are taught to cue "squeeze and lift" without a deeper understanding of what the pelvic floor actually does.

Effective pelvic floor teaching is about coordination, pressure management, and relaxation.

To teach this area effectively, instructors need to understand that the pelvic floor is part of a dynamic pressure management system rather than an isolated muscle group to be held continuously.

What Is the Pelvic Floor?

The pelvic floor is a group of muscles and connective tissues that:

• Support the pelvic organs

• Contribute to continence

• Assist sexual function

• Help manage intra-abdominal pressure

• Work with the diaphragm, abdominals, and deep spinal muscles

  
  

Its role is both supportive and responsive.

Why Constant Contraction Is Unhelpful

The pelvic floor should contract and relax according to the demands placed on the body.

Over-cueing constant contraction can lead to:

• Excessive muscle tension

• Difficulty relaxing

• Pelvic pain

• Dysfunctional breathing patterns

  
  

In many clients, the ability to relax is as important as the ability to contract.

Teaching Application

Useful coaching principles include:

• Linking the pelvic floor to the breath

• Cueing contraction during effort when appropriate

• Encouraging full relaxation between repetitions

• Avoiding fear-based language

• Referring symptomatic clients to a women's health physiotherapist

  
  

Professional Reflection

Instructors who understand pelvic floor function move beyond simplistic cueing and provide a more accurate and supportive learning experience.

Continuing Your Education

Body Form Education's Comprehensive Pre and Postnatal Certification explores pelvic floor function, dysfunction, and practical programming in depth.