Pilates in the Wild- Part 1 Translating the exercises in a Pilates studio into real life applications

Pilates in the Wild: Using Your Core in Daily Life

Does your back ever hurt while walking? Cleaning? Bending over to mop the floor?
Mine definitely does — often at the Pilates studio, which feels a little ironic.

As humans, we don’t automatically engage our core muscles to support us as we move through daily life. We walk, clean, lift things, move furniture, garden, play tennis or pickleball — all without much thought to how our bodies are supporting us. So our backs start to hurt… and then we start to feel old.

But it doesn’t have to be that way.

Your deep abdominal muscles are meant to do this work — not your back, not your shoulders, not your arms or legs. Your core. When your deep core is doing its job, everyday movement feels more supported, more efficient, and far less painful.

That’s why, in every Pilates class, I repeat the same simple mantra:

Hips to ribs.
Armpits down.

Hips to ribs

This doesn’t mean thrusting your hips forward or tucking so hard you feel stiff or awkward. The movement is subtle — we’re talking millimeters. A small adjustment in the pelvis creates space for your deep abdominals (including the transverse abdominis) to engage.

Think of it like leading a horse to water. You’re not forcing your abs to work — you’re simply giving them the opportunity. Gently bring hips and ribs closer together, take a deep exhale, and notice how much more supported your spine feels.

Armpits down

“Armpits down” refers to engaging the serratus anterior, a powerful but often underused muscle that helps connect your arms to your back and core. This muscle works with your deep abdominals to stabilize your body and reduce strain — especially in your shoulders, neck, and upper back.

And yes, it really does help. A lot.

Practicing Pilates in real life

One of the best places to practice this is in Pilates class — because every exercise reinforces it. Footwork. Hands in straps. Feet in straps. Planks. Literally every movement is an opportunity to practice engaging the core in a way that supports your whole body.

Planking is one of the clearest examples of how your core can support you. In class, we practice this strength on the reformer or mat — and then translate it into upright, functional movement so you can use the same support while standing, walking, cleaning, or living your life.

That’s what I mean by Pilates in the wild: taking what you learn in the studio and using it everywhere else.

At Kelp Pilates, we believe consistency is where real change happens. If you’re ready to improve posture, reduce back pain, and move through daily life with more ease and confidence, our memberships are designed to support you — week by week, body by body, through joyful, intelligent movement.

Come as you are. We’ll meet you there.

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