When we talk about “core strength,” most people picture endless sit-ups or a sculpted six-pack – but a truly strong core is about so much more. It’s about how your breath, deep stabilising muscles, and pelvic floor work together to support your spine, improve posture, and keep you moving efficiently in your everyday life.
At Body in Line, we focus on this balanced, functional approach, helping you develop a core that works for you, not just for show.
With All the Focus on the Core, Are We Forgetting the Breath and Pelvic Floor?
Breathing: A Fundamental Principle of Pilates
One of the cornerstones of Pilates is breathing. As Joseph Pilates wrote,
“Breathing is the first act of life and the last. Our very life depends on it,” and “Above all, learn how to breathe correctly.”
More Than Just ‘Core Strength’
When most people hear ‘core’ they think sit-ups, planks, or holding their stomach in. Mainstream media often highlights the six-pack abs as the symbol of core strength – but a strong core isn’t actually about overdeveloping these outer, moving muscles. True core function is about balance: being able to engage your stabilising muscles, which support the spine and can work efficiently for long periods of time.
Using only your bigger, outer muscles can lead to less efficient movement, reduced endurance, and compromised movement quality in day-to-day life. A healthy core knows when to switch on and when to let go, working in harmony with breath and pelvic floor function.
One of the principles of Pilates is breathing. In the words of Joseph Pilates – “Above all learn how to breathe correctly.” Breathing is a fundamental part of the Pilates Method or Contrology as he referred to it (something which we can get into another day!).
What Makes Up the Deep Core
Your deep core system includes:
- Diaphragm – the main breathing muscle
- Transversus abdominis – the deep abdominal layer
- Pelvic floor
- Multifidus – small spinal stabilisers
Together, these structures regulate abdominal pressure, support the spine, and enable efficient movement. If one part underperforms, others often compensate, leading to tightness, fatigue, or dysfunction.
Why Breath Matters
On inhale, the diaphragm lowers along with the pelvic floor. On exhale, the diaphragm lifts along with the pelvic floor. Bracing your abs or holding pelvic floor tension disrupts this rhythm, affecting continence, posture, back health, and overall movement quality.
How My Approach Was Shaped
Before moving to Gerringong, I spent years in a physiotherapy-based Pilates studio working closely with a pelvic floor physiotherapist. Using real-time ultrasound, we observed how breath, abdominal cueing, and pelvic floor activity interact; and how certain cues can either support or hinder function.
This experience has helped developed my understanding and shaped the way we work within the studio at Body In Line.
Not Just for Women
And despite the misconception that pelvic floor health is just for women; it is in fact important for everyone. Chronic tension (inability to relax) or poor coordination can contribute to pelvic floor dysfunction, which may lead to incontinence, lower back pain, or pelvic pain.
For men, it’s especially relevant with ageing or post-prostate cancer treatment, where targeted pelvic floor training coordinated with breath and posture can aid recovery and improve quality of life.
“In men post-prostate treatment, pelvic-floor dysfunction (e.g., incontinence) can affect up to 60% of patients — yet targeted pelvic-floor training has been shown to reduce urinary leakage significantly within just 3 months.
What This Means for You
At Body in Line, we focus on quality of movement, not constant muscle tension. You don’t need to hold your abs in all day or clench your pelvic floor with every breath. You need a system that activates and releases at the right time. In our sessions, we help you build this system by:
- Developing awareness of your breath in everyday life
- Ensuring you’re not holding your breath or clenching your abdominals, glutes, or thighs unnecessarily
- Allowing your body to move naturally and efficiently.
A healthy, coordinated deep core allows your muscles to work in balance, supporting both movement and long-term wellbeing.
The pelvic floor is often overlooked, yet without awareness and care, it can impact your quality of life. If you’d like to explore this topic further – particularly for women – Dr. Sara Reardon’s recent book, Floored, is an excellent place to start. It provides an evidence-based, accessible guide to understanding pelvic floor health, addressing common myths, and offering practical strategies to improve function, strength, and coordination in daily life.
If you’d like to explore how breath, movement, and pelvic-floor awareness can improve your strength and wellbeing, book a Pilates session at Body in Line.
FAQ: Core, Breath & Pelvic Floor
Do I really need to do sit-ups and planks to have a strong core?
No; a strong core isn’t about endless sit-ups. It’s about your muscles knowing when to switch on, and when to relax. That’s what keeps your body moving well and feeling supported.
What does my breathing have to do with my core?
A lot! Your breathing muscle (the diaphragm) and your pelvic floor work together like a team. When you breathe in, everything gently expands. When you breathe out, everything lifts and supports. If you’re holding your tummy or clenching all the time, this natural rhythm gets thrown off.
Isn’t pelvic floor work just for women?
No; it’s for everyone. Men and women both have a pelvic floor, and if it’s not working well it can cause things like back pain, urgency to go to the toilet, or just feeling a bit unstable in movement.
Why does this matter for men as they get older?
For men, the pelvic floor can become especially important with ageing or after prostate treatment. Learning how to use it properly – alongside good breathing – can really help with control, stability, and quality of life.
What’s the one thing I should remember day to day?
You don’t need to suck your tummy in all the time, and you definitely don’t need to clench your pelvic floor with every breath. Your body works best when it can switch on when needed, and let go when it’s not.
