The final crucial role of the pelvic floor is to RECOIL. 🌿
When you breathe in, your diaphragm moves down and loads the pelvic floor, a little like a spring. As you breathe out, the pelvic floor recoils back up.
This recoil is essential for an efficient pelvic floor. Being elastic and flexible means it can:
✨ Use less energy
✨ Avoid tiring as quickly
✨ Respond naturally to movement
✨ Work with your body rather than against it
When you walk, run or jump, your pelvic floor needs to absorb and respond to forces efficiently. Recoil helps it do just that.
Understanding how your breath, diaphragm and pelvic floor work together can make a real difference to how you move and exercise.
🌸 Want to learn more?
Join the waitlist for my new Pelvic Floor Course starting in September.
đź“© Email hannah@movewilder.co.uk to register your interest.
#PelvicFloor #PelvicFloorHealth #PelvicFloorExercises #WomensHealth #WomensFitness #Breathwork #CoreAndPelvicFloor #MoveWilder #HealthyMovement #FunctionalMovement #MindBodyConnection #PostnatalFitness #RunningAndPelvicFloor #PelvicHealth #MoveBetterFeelBetter
18 hours ago
11
Happy Monday everybody! I hope your weekends where full of fun, movement and adventure.
Just a shout out to say we are launching a new Friday class in Emsworth starting in September, we are either going to go for a 9:30 60 minute class or a 12:30 45 minute lunch class and would love to know which you would prefer!
Please email hannah@movewilder.co.uk with your preference and we will do the rest!
This will be at a venue with good air con, free parking and a sunny outlook taught by a passionate and engaging instructor who is focused on helping you improve your movement and strength.
#newpilatesclass #pilatesclass #pilatesclassemsworth
1 day ago
2
Alignment: Proper alignment ensures the body moves safely and efficiently. Pilates focuses on maintaining a neutral spine and pelvis, with attention to posture and body positioning in every exercise. Good alignment protects joints, supports healthy posture, and optimises muscle function.
#PilatesAlignment #PostureMatters #PilatesPrinciples
#NeutralSpine #MoveWilder #MindBodyMovement
#FunctionalMovement #CoreStrength #MovementQuality
#MoveBetterFeelBetter #HealthyPosture #StrengthAndMobility
#PilatesPractice #InjuryPrevention #BodyAwareness
4 days ago
2
Your Pilates journey starts with one session. ✨
If you've been thinking about trying Pilates, there's no better place to begin than with a 1:1 session in my beautiful new purpose-built studio in Bosham. Book your free telephone consultation with me by emailing hannah@movewilder.co.uk
A private session gives you the time and space to:
✨ Build confidence in a calm, supportive environment.
✨ Learn the foundations with expert guidance.
✨ Improve posture, strength, balance and flexibility.
✨ Address your individual goals, whether that's reducing back pain, recovering from injury, improving sports performance or simply moving with more ease.
✨ Progress at your own pace with a programme designed just for you.
Every body is different, which is why a one-to-one session is the perfect way to experience the benefits of Pilates before joining a class—or as an ongoing investment in your health and wellbeing.
I'd love to welcome you into the studio and help you discover just how good your body can feel.
đź“Ť Purpose-built Pilates Studio, Bosham, near Chichester
đź“© Message me to book your 1:1 assessment or to find out more.
#PilatesBosham #PilatesStudio #OneToOnePilates #MovementMatters #CoreStrength #HealthyMovement #WestSussex #Bosham #PilatesJourney #Wellbeing
6 days ago
1
Often as cyclists we focus on the legs and forget that the upper body especially muscles of the upper back and core are doing a very important job of stabilizing you on the bike. In my cycling training online programs I look to address the muscle imbalances created by cycling. This means, yes you guessed it! Upper body work looking to strength the shoulder and upper back whilst lengthening the chest and abs.
Try this simple mini band exercise at home and let me know what you think in the comments below.
Save for later and send to a friend who needs more upper body work in their life.
For more information and to trial Velo Core online for 14 days free head to velocore.co.uk
#velocore #strengthtrainingforcyclists #resistancetrainingforcylists #cyclinginjuryrecovery
7 days ago
1
Your pelvic floor needs to be able to respond to the demands of movement and pressure changes. More tension may feel safer but isn’t always the best option.
For example when you bend your legs, the sit bones widen and so this lengthens the pelvic floor.
Try sitting down with your pelvic floor switched on, how does the movement feel?
Now try it and don’t squeeze the pelvic floor?
Let me know in the comments which feels better?
#pelvicfloorfunction #pelvicfloorexercises #womenshealth #pelvichealth
1 week ago
3
Strength Training for Women
I don’t know how many times I have had clients say: “I want to be stronger on the bike, but I don’t want to get bulky muscles.”
The misconception is that if you start resistance training, especially with heavier weights, you will automatically build bulky muscle mass. This simply isn’t the case.
Women generally have:
Lower testosterone levels — Testosterone plays a major role in muscle growth, and men produce significantly more than women, giving them a much greater capacity for large muscle gain.
Smaller muscle fibre size — Women typically have smaller individual muscle fibres, particularly the fast-twitch fibres with the greatest growth potential.
Different muscle distribution — Women naturally carry more muscle in the lower body (hips, glutes and thighs), which is a huge advantage for cyclists, runners and HYROX athletes.
Hormonal differences — Oestrogen influences body composition and helps create a different muscle-building environment compared to men.
Neurological and genetic differences — Factors such as muscle recruitment and genetics also influence how much muscle mass can be gained.
Strength training will help you:
đź’Ş Improve power output
🦴 Support joint health
🛡️ Reduce injury risk
đźš´ Enhance endurance performance
For cyclists and endurance athletes especially, strength is often the missing piece.
Building strength isn’t about becoming bulky—it’s about becoming more capable, resilient, and confident in your body.
If you’d like to join my women’s strength training programme, get in touch at hannah@movewilder.co.uk
#StrengthTrainingForWomen #WomensStrength #StrongWomen #ResistanceTraining #FunctionalStrength #MoveWilder #CyclistStrength #RunnerStrength #HYROXTraining #EnduranceTraining #SportsPerformance #InjuryPrevention #StrengthAndMobility #TrainSmart #WomensFitness #MoveBetterFeelBetter
1 week ago
1
🌬️ Breathing: The Foundation of Pilates
Breathing isn't just something that happens during Pilates—it's one of the most important parts of every movement.
Purposeful, controlled breathing helps you:
✨ Activate your deep core muscles
✨ Support your spine and pelvis
✨ Improve movement efficiency
✨ Increase oxygen flow to working muscles
✨ Reduce tension and promote relaxation
In Pilates, we coordinate each breath with movement, encouraging the ribcage to expand while engaging the deep abdominal and pelvic floor muscles. This creates a strong, stable foundation so you can move with greater control, balance, and confidence.
Sometimes, the simplest thing—your breath—can make the biggest difference.
How often do you notice your breathing when you exercise? Let me know in the comments! đź’š
#PilatesBreathing #Breathwork #Pilates #CoreStrength #MindBodyConnection #MoveWilder #HealthyMovement #MovementMatters #PilatesPractice #FunctionalMovement #StressRelief #MoveBetterFeelBetter #StrengthAndMobility #WellnessJourney #PilatesUK
2 weeks ago
25
Think of your core like the trunk of a tree, with a strong trunk the tree can grow bigger branches and support the weight of many more leaves, often resulting in a healthier tree.
Your core works the same way, in daily life as well as the gym and playing sport your core is working to stabilise the movements of your legs, arms and head.
Whether you are playing with your kids, playing tennis, walking the dog, riding your first century or running a marathon your core is actively supporting the movement required for you to enjoy these activities.
To maintain a strong healthy core try this exercise. If you find using the arm and leg at the same time a challenge just move your legs for now and keep your arms on the floor.
How to:
• Lay on your back, with your legs bent, knees above hips
• Maintain a neutral spine with just a small gap under your lower back (you shouldn’t be able to get your whole hand underneath you or lift it up
• Arms in the air above shoulders
• Inhale to prepare
• Exhale and engage your core by drawing your ribs towards your hips and pulling your hips bones together (if you need help with core engagement please comment below and I shall send you a link)
• Slowly move the leg and arm away from the body (the lower you go the hard it gets)
• Hold for an inhale
• Engage your core and return to the starting position
• Inhale to prepare
• This time on your exhale engage your core and move the arm and leg out to the side, keeping a bend in the knee
• Inhale and hold
• Exhale and return to the start
• Repeat on other pair up to 12 reps
If you enjoyed working out with me today then please head to my website to find out more about my class, courses and memberships.
Download my six point posture check and improve your alignment today. Link in bio or click here https://movewilder.co.uk/6-point-posture-check/
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#OnlinePilates #VirtualPilates #LivePilates #HomePilates #PilatesAtHome #mentalhealthawareness #mentalhealth #anxiety #wellbeing #remotepilates #pilatesathome #corestrength #womensfitness #pilatesworkout #pilatescommunity #fitnessathome
2 weeks ago
1