Today I taught three straight hours of group Pilates. We spent the session zeroing in on the pelvic floor—those deep, supportive muscles that quietly hold everything together. The class was amazing, the energy electric… but by the end my voice had checked out completely. One croak and—poof—nothing.
As I sipped tea and tried to mime the final cues, it hit me: this is exactly what happens inside our bodies when we neglect a muscle group—especially the pelvic floor. Your vocal cords and your pelvic floor share a simple rule:
Use it, or lose it.
The Hidden Workhorse
We rarely think about the pelvic floor until something goes sideways:
- Post-partum leaks
- Menopausal shifts
- That surprise sneeze “oops” moment
If these muscles don’t get regular love, they go dormant. Not dramatically—more like that friend who keeps saying “Let’s catch up soon!” and never books the coffee date.
Three Ways to Keep Your Pelvic Floor “Stage-Ready”
- Daily Breath-Led Engagement
- Inhale to expand the rib cage.
- Exhale and gently lift the pelvic floor as if zipping up a pair of jeans.
- Hold for a count of three; release. Repeat 10 times.
- Pilates Bridges With a Squeeze
- Place a small ball or folded towel between the knees.
- Lift the hips, squeeze the prop, and breathe out while drawing the pelvic floor upward.
- Lower with control. Aim for 12–15 reps.
- Functional “Cough Test”
- Stand tall, engage the pelvic floor, and give a light cough.
- Minimal movement? You’re on the right track.
- Notice a downward drop? Time to add more training.
Quick Reality Check
Muscles don’t stay sharp on autopilot. The pelvic floor is no exception. Regular activation keeps everything lifted, supported, and leak-free—so sneezes, laughter, and long Pilates marathons don’t catch you off guard.
Takeaway (and a Pro Tip)
Whether it’s your voice, your pelvic floor, or any other unsung hero in your body, consistency is the kinder cousin of intensity. A few focused minutes every day beat one heroic workout a month.
And next time I teach a three-hour class? I’m bringing a mic.
Ready to Level Up?
Join our Pelvic Floor Foundations mini-course and get weekly video drills, printable trackers, and coaching tips straight from the mat. Your core (and your confidence) will thank you.