09/10/2026
We spend so much time focusing on strengthening our abs, but how often do we stop to understand how our core actually works? 🤎
Something I spend a lot of time teaching my prenatal and postpartum clients is breathing and pressure management.
And here’s why it’s so important 👇🏼
Your core isn’t just your abdominal muscles. It’s a pressure system made up of your diaphragm, pelvic floor, deep abdominal muscles and the muscles supporting your spine.
Every time you breathe, these muscles work together to manage pressure inside your abdomen.
When you inhale, your diaphragm moves down, your rib cage expands and your pelvic floor responds.
When you exhale, your diaphragm rises and your abdominal muscles and pelvic floor can coordinate to support movement
So, why am I folded over a Pilates ball? 😂
This is one of my favourite ways to help clients explore 360° breathing and become more aware of their rib cage movement.
Here’s how to try it:
1️⃣ Kneel comfortably with a soft Pilates ball positioned underneath your abdomen.
2️⃣ Gently fold forward over the ball, allowing your upper body to relax.
3️⃣ Take a slow breath in through your nose. Imagine sending your breath into the sides and back of your rib cage, allowing your ribs to gently expand.
4️⃣ Exhale slowly, allowing your ribs to soften without forcefully pulling your stomach in.
5️⃣ Repeat for 5–10 slow, comfortable breaths.
The ball provides gentle feedback, helping you become more aware of your breathing patterns.
And here’s the important part…
We’re NOT trying to stop your belly from expanding when you breathe.
We’re learning how to distribute pressure, improve awareness and coordinate the muscles that support our core.
This is particularly valuable during pregnancy and postpartum, when our bodies are constantly adapting🤍
Breathing alone won’t build a strong core, but understanding how to coordinate your breath with movement is an important foundation for progressive strength.
As a Pilates instructor, I don’t just want women to move their bodies.
I want them to understand their bodies 🙏🏼🫶🏼
Save this one to try later, and s
