#Mindfulstrength

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#Mindfulstrength Reel by @and_balanceinbody - Your core is the main stabilizer here, so make it count. Engage it consciously and turn this movement into real work for your abs and back. Inhale (n
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@and_balanceinbody
Your core is the main stabilizer here, so make it count. Engage it consciously and turn this movement into real work for your abs and back. Inhale (nose👃) — expand the ribs and the back, relax the pelvic floor. Exhale (mouth😮‍💨)— gently lift the pelvic floor, knit the ribs together, hollow the abdomen, and lift the leg from your core. ✅ KEEP Hips stacked Shoulders stacked Collarbones wide Long spine (neck, back, and pelvis in one line) Ribs connected in the front of the body ❌ WATCH FOR Lower back arching Shoulders collapsing toward the ears Lower abs bulging Upper back rounding / shoulders closing in the front Join me in my in-person classes to learn more about conscious and effective movement. Video recorded at @hale.now.studios #pilatesberlin #coreworkout #pelvicfloorexercises #absandcore #barreformoms
#Mindfulstrength Reel by @liabartha (verified account) - finding your deep core muscles. There are four main muscles that matter the most: 1. Transverse abdominis → The deepest abdominal layer, wrapping aro
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@liabartha
finding your deep core muscles. There are four main muscles that matter the most: 1. Transverse abdominis → The deepest abdominal layer, wrapping around your torso like a corset, which draws the abdomen inward and stabilizes the spine. 2. Pelvic Floor → a group of muscles at the base of the pelvis, like a hammock, that supports the bladder, uterus, and bowel, and works with your breath to manage pressure in the abdomen. 3. Multifidis → Small stabilizing muscles along the spine that control tiny movements between vertebrae and are crucial for spinal stability and preventing back pain. 4. Diaphragm → The primary breathing muscle that sits under the rib cage and works with the TVA and pelvic floor to regulate intra-abdominal pressure. Why does the strength of these muscles matter? Without it, your workouts and even everyday movements are less efficient and more injury-prone. It’s not simple, nor can be fully explained in one reel, which is why I’ve poured 15+ years of Pilates teaching into my @bthemethod deep core classes, so you can build this foundation for life. @bthemethod app → targeted focus category → deep core → choose your length of class 🫶 #pilates #deepcore #corestrengthening #abs
#Mindfulstrength Reel by @sorelcarradine - This is one of the most common form issues I see with my private clients and in general - knee hovers will be 10x more effective if you make this one
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@sorelcarradine
This is one of the most common form issues I see with my private clients and in general - knee hovers will be 10x more effective if you make this one simple shift …. In a rounded spine, you’re mostly pushing into your outer abs. It feels like more effort, but you lose true deep core support and your neck and shoulders usually jump in to help. In a long, neutral spine, your deep core (think transverse abdominis + pelvic floor) can fire the way it’s designed to. This is your abdominal corset 🙌🏻 wrapping 360° around your spine, creating stability without gripping or bracing. ✨ What that should feel like: • ribs stacked over pelvis • a gentle lift through the pelvic floor • length through the tailbone and crown of the head and a feeling of your belly muscles hugging AROUND your spine. Now layer in your upper body: • Neck: long, gaze slightly forward/down—no craning or dropping • Scapula: wide and stable on your ribcage (no collapsing between the shoulders) • Serratus anterior: gently engaged to protract + support, like you’re pushing the floor away without rounding your spine When all of that clicks, the hover feels lighter, steadier, and way more connected 🔥 Save this for your next session + notice the difference. Get more cues like this in my online pilates program Pilatesbysorel.com #pilatesforwomen #strongfromwithin #deepcoretraining #movebetterfeelbetter #mindfulstrength
#Mindfulstrength Reel by @janeydoeslife - When people hear "pull your belly button to your spine," they usually respond by sucking their stomach in This tends to: 🪡 Over-recruit the rectus
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@janeydoeslife
When people hear “pull your belly button to your spine,” they usually respond by sucking their stomach in This tends to: 🪡 Over-recruit the rectus abdominis. Love her, she helps with spinal flexion buttt she’s the larger superficial muscle 🪡 Create gripping rather than dynamic support 🪡 Reduce natural breathing because of the sucking in, and limits rib movement and diaphragm function Instead of the core working as a coordinated pressure system, the body can end up gripping the front of the abdomen🪡 Neglecting the deeper core muscles 🥫The deep core: Diaphragm (top) Pelvic floor (bottom) Transversus abdominis (wraps around the abdomen) Multifidus (deep spinal stabilisers) These muscles work together to create 360° support around the spine through pressure and coordination not just by pulling the stomach inward This is why I emphasise a lot on breathing in my cueing: Because the diaphragm is part of the deep core, breathing naturally helps coordinate the system When you inhale: ⬇️ The diaphragm descends ☂️ The ribs expand sideways and into the back 🏄‍♀️ The pelvic floor responds and lengthens When you exhale: ⬆️ The diaphragm rises 🫂 The TA and obliques gently wrap around the ribs (that hugging sensation!) 🚡 The pelvic floor lifts This controls the intra-abdominal pressure rather than just gripping 🪗 #pilates #pilatesinstructor #pilateslovers #deepcore
#Mindfulstrength Reel by @gravitybynoir - Can you spot the difference between these two core strategies? 1️⃣ Surface Bracing Pulling the belly in and gripping through the front of the abdomen
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@gravitybynoir
Can you spot the difference between these two core strategies? 1️⃣ Surface Bracing Pulling the belly in and gripping through the front of the abdomen. This mainly recruits the rectus abdominis (your “six-pack” muscle) and can limit breath movement. It creates tension — but not necessarily deep stability. 2️⃣ Lateral Rib Breathing (Pilates Breath) Inhaling into the back and sides of the ribcage. Exhaling while gently narrowing the ribs and co-activating the transverse abdominis (deep core muscles) and pelvic floor. This creates 360° abdominal support without over-bracing the superficial layers. The first is great for IG posys, the second is perfect for creating deep, responsive stability that supports movement. Join us at our upcoming Pilates Foundations Programme and learn how to truly engage your core — not just tighten it. Designed for beginners wanting clarity, and practitioners ready to refine their understanding of their body. DM for details.
#Mindfulstrength Reel by @ashleympilates - Deep core = the diaphragm, pelvic floor, and deep abdominal muscles working together. Try these exercises slow and controlled to build true stability
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@ashleympilates
Deep core = the diaphragm, pelvic floor, and deep abdominal muscles working together. Try these exercises slow and controlled to build true stability ✨ 🤎 Start with 360 breathing: 1. Start lying on your back, feet planted, with a neutral spine. (That means you’re not tucking the pelvis to press the low back down.) 2. Inhale 360 degrees around your ribcage 3. Exhale, gently lift the pelvic floor and zip up the deep abdominals, knitting the ribs together. 🤎 For Marches: Do this again, on your next exhale lift the head neck and shoulders, support the head with your hands. Slowly alternate lifting one leg to tabletop and then the other. 🤎 For Toe Taps: Same setup as above but this time lift both legs to tabletop to start. Slowly alternate lowering on leg to tap, and then the other. The KEY to targeting the deep core correctly is to make sure the pelvis isn’t rocking back and forth, it needs to stay stable 🔑✨ and make sure that you continue 360 breathing - Don’t hold your breath! #pilates #deepcore #pelvicfloor #postpartumpilates
#Mindfulstrength Reel by @solshinepilates (verified account) - These moves might look easy, but it's one of the sneaky things about Pilates 😉 This 5 min sequence is an incredible way to test your deep core stren
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@solshinepilates
These moves might look easy, but it’s one of the sneaky things about Pilates 😉 This 5 min sequence is an incredible way to test your deep core strength, for all levels. SAVE & give it a try! The key to connecting to your deep core muscles is the combo of breath-work in a neutral pelvic position ✨ The foam-roller gives you body feedback, and when placed under your spine, it forces you to maintain a neutral position throughout the movements, otherwise your hips will shift and you’ll lose balance. 💡Try 10 reps of each exercise (Inhale as you move your limbs away from your torso, exhale back to table top)… (1) Opposite arm to leg, lower and lift (2)Toe Taps (3) Like 1, but from table top, & legs only (4) Like 3, but in spinal flexion Ps, this video is sped up so please move with slow control ☀️ Want to try the full 15 min guided class? Comment CORE & I’ll send it your way, free 💌 #pilates #deepcore #pelvicfloor #lowerabsworkout #corechallenge
#Mindfulstrength Reel by @sara_ortlip_pilates (verified account) - Most people train their outer muscles, but completely ignore the system that actually stabilizes the spine: intra-abdominal pressure. If your diaphr
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@sara_ortlip_pilates
Most people train their outer muscles, but completely ignore the system that actually stabilizes the spine: intra-abdominal pressure. If your diaphragm, pelvic floor, and deep core aren’t working together, your body compensates… and that’s where pain, dysfunction, and plateaus begin. This is what I correct first with every client.
#Mindfulstrength Reel by @dashakoshkinaaa - I started Pilates 4 years ago and every teacher told me: you have to keep your core engaged all the time. And it really felt like strength at first,
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@dashakoshkinaaa
I started Pilates 4 years ago and every teacher told me: you have to keep your core engaged all the time. And it really felt like strength at first, but There is a HUGE but The core is a system that’s designed to move with your breath. When you constantly grip your abs, your breath stays in your chest. Your diaphragm can’t move down, your belly can’t expand, and your pelvic floor stops working properly. Soon you will start noticing the signs: a bloated, “always pregnant” belly, diastasis that won’t heal, often headaches, too much tension in neck and shoulders I did what my teachers told me but didn’t feel that “magical Pilates effect” at all. And I thought I was the problem, meanwhile the instructions were just clearly wrong! Because my core is not meant to be tight all the time, I had to coordinate it with my breath. Now I breathe down and let my body move naturally - let my belly to completely relax and fall out on exhale. So on my exhale my core supports me without forcing it. But it was a long way of “boring” core coordination and diaphragm releasing exercises haha Follow me for more real Pilates & pelvic floor tips 💚 #pilates #pilatesathome #pilatesabs #breath
#Mindfulstrength Reel by @hilalleighpilates (verified account) - 📌 Comment "INTERESTED" and I'll send you the link to my Pelvic Floor Library! This product will help you to build strength from inside out and claim
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@hilalleighpilates
📌 Comment “INTERESTED” and I’ll send you the link to my Pelvic Floor Library! This product will help you to build strength from inside out and claim your pelvic floor health! True core strength comes from the deep stabilising system; transverse abdominis, multifudus, obliques, hip flexors, adductors and abductors all working together to stabilise the pelvis and spine. Using a small loop band adds resistance that challenges control, coordination and endurance, creating deep strength that supports posture, movement and athletic performance. Pilates trains the body the way it was designed to work: integrated, intelligent and powerful. Save this sequence if you want a deep core burn that builds real strength.
#Mindfulstrength Reel by @paola_pilates (verified account) - Save this 10-minute deep core & waistline workout 🔥 A focused Pilates sequence to strengthen the deep abdominals and obliques, helping support the sp
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@paola_pilates
Save this 10-minute deep core & waistline workout 🔥 A focused Pilates sequence to strengthen the deep abdominals and obliques, helping support the spine and tone the waistline. Move slowly and with control, keeping the feeling of a corset around your midsection as the ribs draw in. The slower you go, the more you’ll feel the deep core working.✨ On my site and app you’ll find 300+ guided Pilates classes for strength, toning, posture and mobility. 🔗Comment “TRIAL” for 7-day free access, or visit the link in bio. #DeepCore #Waistline #Pilates #wednesdaymood #MindfulMovement
#Mindfulstrength Reel by @sorelcarradine - If you're feeling ab work mostly in your hip flexors, save this. It's not that your core is weak. Your hip flexors are just taking over. Instead of
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@sorelcarradine
If you’re feeling ab work mostly in your hip flexors, save this. It’s not that your core is weak. Your hip flexors are just taking over. Instead of stretching them more, we want to change the recruitment pattern. Placing the ball behind your knee can help you find your deep core muscles and release hip flexor grip. Here are some cues I use to help my private clients get there : rather than letting your leg collapse on the ball, keep the knee slightly open and imagine the ball is stuck to the back of your leg - this will turn on your hamstring and help reduce hip flexor dominance. From there: • Exhale first. • Let the ribs soften. • Keep steady (not aggressive) pressure into the ball. • Think low, deep abdominal tension — below the belly button. If you feel gripping in the quad or pulling in the front of the hip, reset and mentally relax that area. It should feel controlled — not intense. You can use this in bridges, tabletop, or any supine core work. Save this and tell me if it changes where you feel your abs. #deepcoreactivation #transverseabdominisactivation #hipflexorpain #pilatestips #postpartumcore

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