“Pilates hurts my neck”; and intuitively we all know it should not.

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In most cases, neck discomfort isn’t caused by the exercise itself. It’s caused by poor positioning before the exercise even begins. That’s why Head and Cervical Placement is one of the six basic principles of STOTT Pilates.

Your neck is part of your spine

Your neck isn’t a separate body part. It’s the top of your spine. When it’s aligned well, movement feels smoother, the shoulders stay relaxed, and the core can do its job. When it’s out of position, tension shows up quickly. Usually in the neck, shoulders, or jaw.

The cue I use most

During abdominal exercises, many people either jam their chin into their chest or throw their head backwards.

Instead, I often say:

Imagine there’s an apple between your chin and chest.

Not crushed.

Not dropped.

Just enough space to hold it.

This helps maintain length through the back of the neck while keeping the head aligned with the rest of the spine.

Stop looking around

One of the fastest ways to lose cervical alignment is with your eyes.

• On all fours, don’t look in the mirror. Lying on your back, don’t stare at your knees.

• Lying on your stomach, don’t crank your head up to look forward.

Your head should remain a continuation of your thoracic spine. The neck follows the spine. Not the mirror.

Better setup. Better Pilates.

Most people think they need a stronger neck. Usually, they need a better starting position. Because in Pilates, the quality of the movement starts long before the movement itself. It starts with your setup.

“Don’t flare your ribs”
“Find your neutral pelvis.”

And perhaps wondered why instructors seem obsessed with these two body parts. The answer is simple: your ribcage and pelvis form the foundation of your movement.

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Think of them as your body’s bookends

In STOTT Pilates, the ribcage sits at the top of the core system and the pelvis sits at the bottom. When they are aligned, the spine is supported, the deep core can activate efficiently, and movement feels stronger and more controlled. When they aren’t aligned, the body often compensates with:

• neck tension

• lower back strain

• gripping hip flexors

• poor core activation

Pelvic placement: stop tucking everything

One of the biggest misconceptions in Pilates is that you should constantly tuck your pelvis. In STOTT Pilates, we generally start from a neutral pelvis — a position that preserves the natural curves of the spine. Neutral isn’t about perfection. It’s about creating a balanced starting point where the body can move efficiently.

Ribcage placement: stop flaring everything

The ribcage is just as important. When the lower ribs flare forward, the abdominals become less effective at supporting the spine. The goal isn’t to force the ribs down. It’s to keep them softly connected so the ribcage stays stacked over the pelvis. Think alignment, not rigidity.

Visual | ribcage placement

Where breathing fits in

This is where the Pilates breath becomes so important. In STOTT Pilates, we use lateral breathing — breathing into the sides and back of the ribcage.

• As you inhale, the ribs expand.

• As you exhale, the ribs gently narrow and the deep abdominals naturally assist.

The breath helps maintain the relationship between the ribcage and pelvis while you move. In other words:

The breath organises. The movement follows.

Why it matters

Most people try to improve Pilates by adding harder exercises. But often the biggest improvement comes from better alignment. When your ribcage, pelvis, and breath work together:

• your core works harder

• your spine feels more supported

• your movement becomes more efficient

• exercises feel deeper without adding intensity

That’s why Pilates instructors spend so much time talking about ribcage and pelvic placement. They’re not trying to make things complicated. They’re teaching the foundation that makes every exercise work better.

In Pilates, the breath is used to support movement, improve control, and connect the deep stabilising muscles of the body. It’s what transforms an exercise from simply “doing the movement” into moving with intention and control.

Joseph Pilates vs STOTT Pilates breathing

Joseph Pilates originally taught a more forceful breathing style, often encouraging practitioners to fully empty the lungs through strong exhalations. His method focused heavily on improving circulation, lung capacity, and overall vitality.

STOTT Pilates — which is the method I trained in — approaches breathing slightly differently with a more modern understanding of anatomy and spinal mechanics.

In STOTT Pilates, the focus is on:

• breathing laterally into the rib cage

• maintaining gentle abdominal support

• coordinating the breath with spinal and pelvic stability

Rather than aggressively pulling the stomach in, the breath is used to create support while still allowing the body to move efficiently and naturally.

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Why do we cue inhale and exhale patterns?

Breath cues in Pilates are not random. Different phases of breathing help the body in different ways.

Inhale

The inhale helps:

• expand the rib cage

• create length through the spine

• prepare the body for movement

Exhale

The exhale helps:

• activate the deep abdominals

• engage the pelvic floor

• create stability during effort

This is why you’ll often hear:

“Exhale to lift.”
“Inhale to prepare.”

The breath creates support before the movement happens.

“Breath first, movement follows”

One of the biggest concepts in Pilates is that the breath leads the movement.

When you exhale first, the deep core naturally activates before the body moves. This helps create more control, stability, and efficiency throughout the exercise.

Instead of gripping through the neck, shoulders, or lower back, the movement comes from a more supported place.

How breath deepens Pilates exercises

Many people think progressing Pilates means adding harder exercises or more resistance.

But often, the real challenge is improving the breath connection.

When the breath is fully connected to movement, exercises instantly become deeper because the body is working from the inside out:

• better core activation

• improved pelvic floor support

• more control

• less tension

The breath doesn’t just accompany the movement in Pilates.
It drives it.

I was strong in some ways, but I lacked strength where it actually mattered (my core).
I had less stability, less support and I was more prone to injuries.

And that’s when I started shifting. Not away from movement — but towards better movement.

• More strength.

• More control.

• More support for the body long term.

✨ THE FOCUS FOR MAY

This month is about building a foundation that actually lasts.

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🗓 YOUR MAY STRUCTURE

Keep this simple and realistic:

• 2–3 Pilates × strength sessions

• 2 short mobility sessions (5–15 min)

• Daily light movement (walk, stretch, reset)

You don’t need more time. You need better structure.

🔁 WEEKLY FOCUS

Week 1 → Deep Core & Pelvic Stability

(Reconnect to your foundation)

Week 2 → Strength (Add Load)

(Build muscle + support)

Week 3 → Mobility (Hips + Spine)

(Create space to move well)

Week 4 → Integration

(Bring strength + control together)

💪 SAMPLE WORKOUTS

(STOTT Pilates-inspired + strength integration)

🔹 WORKOUT 1 — DEEP CORE & PELVIC STABILITY (20–25 min)

Focus: control, alignment, breath

• Imprint & release warm up — 5–6 breaths
• Dead bug / toe taps (neutral pelvis) — 8–10 reps
• Shoulder bridge (articulating spine) — 8–10 reps
• Single-leg shoulder bridge — 6–8 each side
• Four-point kneeling (arm/leg reach) — 8 each side
• Modified side plank — 20–30 sec

👉 2–3 rounds
👉 Think: neutral pelvis, ribs stacked, controlled movement

🔹 WORKOUT 2 — PILATES × STRENGTH (FULL BODY) (25–30 min)

Focus: strength + stability

• Squat (bodyweight or weighted) — 10–12 reps
• Push-up (incline or full) — 8–10 reps
• Breaststroke prep (1–3) — 6–8 reps
• Side-lying leg series (lift + lower, small range) — 10–12 reps
• Single-leg shoulder bridge — 6–8 each side
• Plank (knees or full, focus on alignment) — 20–30 sec

👉 2–3 rounds

🔹 WORKOUT 3 — MOBILITY RESET (10–15 min)

Focus: undo sitting, restore movement

• Cat cow (spinal articulation) — 6–8 reps
• Thread the needle — 6 each side
• Spine stretch forward — 6–8 reps
• Hip flexor lunge stretch — 30 sec each side
• Shell stretch — 30 sec

👉 Slow, controlled, breath-led

🤍 IF YOU WANT SUPPORT

If you’re unsure where to start, or want guidance tailored to your body:

I’m offering a limited number of 1:1 online intro sessions (50% off for May).

We focus on:

• your movement patterns

• your strength gaps

• building a routine that actually works for you

👉 Reply to this email or DM me “MAY”

Share Lynn | Pilates

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So what is the pelvic floor?

The pelvic floor is a group of muscles at the base of your pelvis. It supports your bladder, bowel, and uterus. It works as part of your core system - not in isolation. Together with your diaphragm, deep core, and glutes, it helps you stabilise, manage pressure, and move efficiently.

Why women need to train it differently

The female pelvis is built differently. It’s wider and designed for childbirth - which means less passive stability and more reliance on muscular support. Add in:

• pregnancy + childbirth

• hormonal changes

• muscle loss after 30+

…and your pelvic floor isn’t something that just stays strong on its own. It needs to be rebuilt and trained - properly.

Why kegels aren’t enough

Your pelvic floor isn’t just about strength. It needs:

• coordination to function properly

• support to respond to load in a sustainable way

If the rest of your core system isn’t working, squeezing alone won’t fix it. That’s why you can do kegels for months and still feel weak, unstable, or disconnected.

What actually works

Pilates (done well) trains your pelvic floor as part of a system. You learn how to connect breath, deep core, and movement; and then layer strength on top.

That’s what builds a pelvic floor that can actually:

• support your body

• handle impact

• transfer load

Start here (2 simple exercises)

Try this 2–3x per week. Focus on control, not speed.

1. Bear Walk (link here)

Starting position: on all fours with wrists below shoulders and knees below hips. Draw your navel toward your spine to engage your abdominals.

• Inhale: hold the starting position

• Exhale: hover knees 1 cm off the mat and move knees left and right x4

• Inhale: stay hovering and repeat
  → Keep pushing away from the mat
  → 8 reps x 2 sets

2. Shoulder Bridge (link here)

Starting position: lie on your back with knees bent and arms by your sides.

• Inhale: prepare

• Exhale: slowly lift hips (think “gently lift pelvic floor”)

• Inhale: hold at the top (engage glutes)

• Exhale: roll down slowly
  → 8–10 reps

Join me

Subscribe for Pilates x strength workouts, deeper breakdowns, and practical ways to build a strong, functional core (including pre & postnatal). You can also follow me on instagram for up to date exercises you can do from the comfort of your home. https://www.instagram.com/lynntopilates/

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Most women are told to move more.

Very few are taught how to get stronger. Hi - I’m Lynn, and I teach Pilates differently.

I am not from a ballet dance background. I found Pilates in 2019 after injuring myself training for my first marathon (yes, I ran 42.2km!). I still run, just much smarter.

At the time, I was doing what most women do: pushing through, adding more mileage, but completely skipping strength training. My body eventually forced me to stop. Pilates is what got me back.

1. Why Pilates, why now

What started as rehab turned into something I couldn’t ignore. I trained in STOTT Pilates with Merrithew (initially as a birthday gift to myself), and began teaching 1:1, in studios, and online.

Somewhere along the way, I realised this isn’t just about movement—it’s about how we age in our bodies.

After 30, we start losing muscle mass (around 3–8% per decade). That loss affects everything—your strength, your metabolism, and how well your joints are supported (especially hips, spine, and pelvic floor).

If you’re only stretching or doing light workouts, you’re not maintaining what your body actually needs.

Strength training + Pilates changes that. It helps your body produce force, stay aligned, and handle load properly—so everything works together, not in isolation.

2. Why this matters for you

Pilates builds the foundation that strength training sits on. It teaches you how to control your body, align your joints, and properly engage your core, glutes, and pelvic floor.

Add strength to that, and you don’t just move more - you move better under load.

That’s where the real shift happens: less pain, better posture, fewer injuries, and a body that actually feels strong in everyday life.

3. Join me

If you’re a woman 30+ and you’re done guessing what your body needs - this is for you.

Subscribe and join me for Pilates x strength workouts, honest insights, and practical ways to build real strength (including pre & postnatal).

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