The Pilates Lounge

In this episode, Katie Crane takes a deeper look at how we cue the pelvic floor and deep core, and why traditional cues like "lift your pelvic floor" or "do a Kegel" may not be appropriate for everyone.

Rather than treating the pelvic floor as a single muscle that simply needs to be "switched on," Katie explores how it works as part of a much bigger system involving the diaphragm, fascia, breathing, the spine, jaw, tongue, and the way we move against gravity.

She shares practical movement ideas and tactile cues that Pilates teachers can use to help clients develop greater awareness and connection without constantly telling them to "activate" or "switch on" their muscles.

In this episode, Katie explores:

• Why pelvic floor function develops alongside rolling, crawling, standing, and walking

• How the pelvic floor works together with the deep abdominals and the rest of the body

• Why traditional Kegel-style cues aren't necessarily appropriate for everyone

• The difference between a pelvic floor that needs strengthening and one that may already be too tight

• How stress and tension can influence pelvic floor function

• Why it's okay not to know what a client's pelvic floor needs — and when to refer to a pelvic floor specialist

• Using the sit bones and pubic bone as tactile feedback

• How sitting on a Pilates ball can help clients become more aware of their pelvic floor

• Using a rolled towel to create feedback through the pelvis

• Connecting pelvic floor movement with the breath

• How footwork can be used to explore pelvic floor movement

• Why four-point kneeling is such a useful position for reconnecting with the deep core

• Using pelvic clocks, tail wags, and spinal movement to create pelvic mobility

• Exploring pelvic floor movement during bridges

• How the tongue, jaw, and pelvic floor are connected through the fascial system

• Using different breathing techniques to regulate the nervous system and reduce unnecessary tension

• Why getting out of the chair and spending more time on the floor may benefit pelvic floor health

Key takeaway

Katie encourages Pilates practitioners to move beyond simply telling clients to "switch on their core" or "lift their pelvic floor."

Instead, she explores using imagery, movement, tactile feedback, equipment, breath, bones, and the environment to help clients discover how their bodies work.

The goal isn't always to create more contraction. Sometimes the body needs to learn how to soften, widen, release, and move.

Practical cues from this episode

Katie shares several ways to create pelvic floor awareness without directly cueing muscle contraction:

Using the sit bones

• Can you feel your sit bones?

• Can you allow them to widen?

• Can you bring them closer together?

Using the pelvic bones

• Can you bring the pubic bone and tailbone closer together?

• Can you allow them to widen apart?

Using movement

• Explore pelvic clocks.

• Try happy dog, sad dog, and waggy tail movements.

• Let the belly hang toward the floor in four-point kneeling, then explore lifting it away.

Using equipment

• Sit on a fit ball or Pilates ball.

• Use a rolled towel for tactile feedback.

• Use the ground or equipment as a source of feedback rather than relying only on verbal cues.

Using breath

• Notice what happens to the pelvic floor as you inhale and exhale.

• Explore physiological sighs.

• Try box breathing.

• Experiment with different sounds during the breath.

A different way to think about the pelvic floor

One of the central ideas in this episode is that the pelvic floor isn't working in isolation.

It is part of an integrated system that includes breathing, fascia, the diaphragm, deep spinal muscles, the jaw, tongue, and the way the body responds to gravity and movement.

For Pilates teachers, this creates an opportunity to help clients experience their pelvic floor rather than simply telling them what it should be doing.

Who this episode is for

This episode is particularly useful for:

• Pilates teachers and instructors

• Movement professionals

• Practitioners working with pelvic floor health

• Teachers working with pregnant or postpartum clients

• Instructors working with older adults

• Anyone wanting a deeper understanding of the connection between the pelvic floor, breath, and whole-body movement

Listen to the previous episode

Katie references her previous episode, "Is She Too Tight Down There?", which explores pelvic floor hypotonicity, hypertonicity, the relationship between the pelvic floor and the feet, and the connection between the pelvic floor and a tight jaw.

Final thought

Sometimes the best cue isn't a cue at all.

Instead of telling the body what to do, Katie encourages us to create the conditions where the client can feel, explore, and discover what their body is already doing.

Get out of the chair. Get onto the floor. Move. Breathe. Explore.

And let the body learn.

In this episode of The Pilates Lounge, Katie Crane takes another look at the pelvic floor and shares how her understanding and teaching have evolved over 20+ years as a Pilates professional.

Katie explores pelvic floor hypertonicity, why constantly cueing people to "lift" or "squeeze" may not be appropriate for everyone, and how the feet, jaw, breathing, diaphragm, fascia, and pelvic floor may be connected.

She also talks about the importance of staying curious as instructors, questioning what we think we know, and remembering that no single cue or approach works for every body.

In this episode, Katie explores:

• Why pelvic floor cues don't work the same way for everyone
• What a hypertonic pelvic floor is and some signs associated with it
• The relationship between the feet and pelvic floor
• How trauma and stress can influence pelvic floor tension
• The role of fascia and its relationship with movement
• The connection between the pelvic floor and diaphragm during breathing
• How jaw tension, the tongue, and the pelvic floor may be connected
• Why Pilates instructors should observe rather than assume
• How curiosity can lead to better cueing and more individualised teaching
• Why learning something new doesn't mean you need to apply it to every client

A thought to take into your next session

Every body is different.

Rather than automatically telling every client to "switch on" or "lift" their pelvic floor, take a moment to observe. Look at their breathing, feet, jaw, movement patterns and overall tension.

The goal isn't to find one perfect cue.

It's to become a better observer and give each client what their body needs.

Katie's reminder: Think of everything you learn as another flavour of ice cream — it's another option to explore, not the only flavour you're allowed to have.

Keep learning with Katie

Want more resources for Pilates professionals, movement educators and Pilates lovers?

Subscribe to The Pilates Muse, Katie's Pilates newsletter, where subscribers receive free handouts and resources connected to the topics explored on the podcast.

And if this episode gave you something to think about, share it with another Pilates teacher or movement professional who might benefit from the conversation.

In this episode, Katie Crane sits down with Carla Mullins for a wide-ranging conversation about the changing Pilates industry, the rise of reformer fitness, education, professional standards, and what it really means to serve clients well.

They explore what can happen when Pilates becomes commodified and when fast training, scalability, marketing, and trends begin to take priority over depth, experience, and client relationships.

In this episode, Katie and Carla discuss:

• The rapid growth of reformer and strength-based Pilates trends
• The difference between information and true education
• Why experience and embodiment matter when becoming a Pilates teacher
• The role of lineage, ethics, and professional standards
• Whether short training courses can adequately prepare someone to teach
• The importance of knowing your scope of practice and when to refer clients
• Why Pilates businesses should remain focused on relationships and trust
• The impact of commodifying Pilates and turning it into a scalable product
• The difference between strength, aesthetics, function, and health
• Why we need to question what we mean when we use words like "strength"
• Building a sustainable Pilates profession without losing its integrity

A question worth asking

Instead of simply asking "What is the latest trend?", Katie and Carla encourage Pilates professionals to ask:

What is the intention behind what we are doing?

Are we helping people build a better relationship with their bodies, or are we simply selling them the latest version of fitness?

For Katie and Carla, good teaching comes back to curiosity, education, experience, reflection, trust, and putting the individual client at the centre.

Keep learning with Katie

If this conversation made you stop and think, share this episode with another Pilates teacher or movement professional who might enjoy the discussion.

And don't forget to subscribe to The Pilates Muse for free handouts and resources created for Pilates professionals, movement educators, and Pilates lovers.

What happens when a Pilates teacher keeps asking, "What else can I learn to help the person in front of me?"

In this episode, Katie sits down with Fran Philip, a movement educator, Pilates teacher, massage therapist and NeuroKinetic Therapy instructor, to explore her fascinating journey from high tech in Sydney to fitness, Pilates, anatomy, dissection and therapeutic movement.

Fran shares how curiosity led her beyond traditional Pilates training and into a deeper understanding of the human body — and why the best teachers never stop learning.

In this episode, they discuss:

• Fran's journey from high tech to fitness and eventually Pilates

• How working with Tom McCook sparked her curiosity about movement

• Why anatomy education and hands-on dissection completely changed how Fran sees the body

• What dissection can teach movement professionals that textbooks and 3D anatomy models cannot

• How understanding fascia, muscles, nerves and scar tissue changed Fran's approach to teaching

• Fran's personal experience with an appendix scar and how it influenced the way she approached movement

• NeuroKinetic Therapy (NKT) and how it can help identify dysfunctional movement patterns

• The idea of "neuro-repatterning" and finding the body's "golden ticket"

• Why movement professionals need a toolkit, rather than relying on one method

• How Pilates can be adapted to the individual rather than simply following a predetermined sequence

• The difference between Pilates and simply doing exercise on a reformer

• The rise of large reformer studios and what this means for the Pilates industry

• Why Pilates professionals need to become clearer about what they offer and who they serve

• The importance of continuing education beyond simply learning more exercises

• Fran's work teaching NeuroKinetic Therapy in Australia and New Zealand

• Her return to study remedial massage after moving back to Australia

• The future of movement education and how emerging "high-tech" approaches can help people move and feel better as they age

The big takeaway

The more we learn, the more we realise there is still to learn.

Fran's story is a powerful reminder that becoming a better movement professional isn't necessarily about collecting more exercises. It's about becoming more curious, understanding the person in front of you, and continually expanding your ability to assess, adapt and help.

As Fran puts it, once you open the door to learning, you can't really close it again.

Connect with Fran

🌐 Website: franphilip.com

If you're a Pilates teacher or movement professional looking to deepen your understanding of anatomy, movement and the nervous system, this conversation is one to listen to.

The vagus nerve is everywhere right now — from nervous system "hacks" to expensive gadgets promising to reset your body.

But what do we actually know about it?

In this episode, Katie explores the fascinating anatomy of the vagus nerve, including new 2026 research mapping its intricate network of fibres and what that could mean for the future of medicine and movement.

She also dives into:

• Why around 80% of vagus nerve signals travel from the body to the brain
• What new research into exercise and vagal activity may tell us about the importance of consistent movement
• Why the vagus nerve does not control your pelvic floor
• The relationship between the pelvic floor, sacral nerves, bladder, bowel and sexual function
• How the diaphragm and pelvic floor work together as part of a bigger system
• What ancient traditions can teach us about the body — and where modern interpretations of chakras differ from their original traditions
• The ongoing debate around polyvagal theory and why good science should remain open to challenge
• Why Pilates professionals should stay curious, keep learning and avoid putting the body into one tiny box

Katie also reflects on how understanding the nervous system, ancient wisdom and modern research has influenced the way she teaches Pilates.

The big takeaway: there is no single magic nervous-system hack. The body is interconnected, and meaningful change comes from understanding the bigger picture — and showing up consistently.

Keep Learning

Katie encourages you to explore the latest research into the vagus nerve and continue questioning, learning and looking beyond a single tradition or perspective.

Stay curious. Stay learning. Stay moving.

And don't forget to subscribe to the Pilates News newsletter for free handouts and resources connected to the topics explored on the podcast.

Got your Pilates certification and dreaming of opening your own studio? Before you sign a lease or start buying reformers, Katie shares the realities she wishes she had considered before becoming a studio owner.

In this episode, Katie explores:

• The real cost of building and marketing a Pilates studio
• Why social media is now essential for small businesses
• The shift from being an instructor to becoming a leader
• Why your team's problems become your problems
• The importance of knowing your numbers
• The realities of profitability, stress, and business longevity
• Why working for someone else might actually be the better choice for some instructors
• What it really takes to build a studio that thrives long term

Opening a studio can be incredibly rewarding—but it's not the easy path to success. If you're considering taking the leap, this episode is your reality check before you do.

Thinking about opening your own Pilates studio—or already wondering what you've gotten yourself into?

Don't try to figure it all out alone. Katie's Thrive Program is designed to help Pilates professionals build a business that doesn't just survive, but actually thrives.

Join the Thrive Program waitlist and get the support, strategy, and guidance you need to build your studio with intention.

And while you're there, subscribe to the Pilates News newsletter for free resources, handouts, and practical insights for Pilates professionals, movement educators, and Pilates lovers.

Your studio can be more than a business. Build it to last.

Why do passionate Pilates instructors burn out and leave an industry they love?

In this episode, Katie Crane shares what she has learned from more than 20 years of teaching and running a studio about creating a sustainable career in Pilates.

From protecting your energy and setting boundaries with clients to diversifying your skills beyond teaching, Katie explores practical ways instructors can avoid burnout and build careers that last.

In This Episode

• Why teaching Pilates alone may not be sustainable long term
• How to protect your energy and maintain professional boundaries
• Why oversharing with clients can contribute to burnout
• What "spiritual hygiene" means for Pilates instructors
• Why instructors need to diversify beyond teaching
• Ways to add value through marketing, social media, administration, mentoring and more
• How finding your own strengths can create a more sustainable career

The Big Question

Who are you going to be besides a Pilates instructor?

Katie encourages instructors to think beyond teaching hours and consider what other skills they can develop to create longevity in the industry.

Katie's Takeaway

Protect your energy. Keep learning. Diversify your skills. Build a career you can sustain.

Work With Katie

Refine Mentoring Program — Develop and refine your Pilates teaching skills.

Thrive Mentoring Program — Build a stronger, more sustainable career and business.

Connect With Katie

The Pilates Professional https://thepilatesprofessional.com.au

Don't forget to subscribe to the Pilates newsletter for free resources connected to the topics discussed on the podcast.

Keywords

Pilates, Pilates instructor, Pilates burnout, Pilates teacher, Pilates career, Pilates business, Pilates education, Pilates mentoring, sustainable Pilates career

What happens when the Pilates industry changes so much that you no longer recognise the Pilates you've spent 20 years teaching?

In this episode of The Pilates Lounge, Katie Crane reflects on the last 18 years of her life and career and the huge changes she has witnessed within the Pilates industry.

From the rise of Pilates in Australia to the growing popularity of heavily loaded reformer classes, shorter teacher training pathways, and the pressure for everything to be faster and easier, Katie asks a big question:

Is this the end of Pilates as we know it?

Katie shares honestly about mourning the Pilates she once knew, accepting that the industry is changing, and deciding that instead of fighting the change, she will focus on what she knows to be true: helping people move better, feel better, and develop a deeper understanding of their own bodies.

In This Episode

• Why the 18-year eclipse cycle prompted Katie to reflect on her own life and career

• What Pilates looked like in Australia when Katie first started teaching

• How the Pilates industry has changed over the past 18 years

• Why Katie believes the meaning of "Pilates" has become blurred

• The growing focus on strength and heavy loading in modern reformer classes

• Why Pilates, in Katie's view, is about much more than strength or equipment

• The importance of listening to your body and developing self-awareness

• Why more people are looking for shortcuts in Pilates education

• Katie's decision to offer three different pathways to becoming a Pilates instructor

• The tension between traditional Pilates education and what today's market wants

• What it means to stop fighting industry change and focus on what you believe in

• Katie's thoughts on the future of Pilates and her own place within it

The Big Question

Who are you becoming as the industry around you changes?

Katie reflects on how easy it is to hold onto the way things used to be, even when the world has already moved forward.

For her, the answer isn't to fight the evolution of Pilates anymore.

It is to continue teaching what she knows works.

Katie's Takeaway

Pilates isn't about simply performing exercises or following repertoire.

For Katie, the deeper purpose is helping people understand their bodies well enough to know what they need.

As she puts it, controllogy isn't simply about controlled movement — it's about having control of your body because you understand what your body needs.

A Conversation for Pilates Professionals

This episode is intentionally provocative.

Katie openly questions where the industry is heading, what should still be considered Pilates, and whether the profession is losing some of the depth that once defined it.

You may agree with her.

You may disagree.

Either way, she wants you to think about it.

Is Pilates changing — or are we simply seeing the next evolution of the method?

Connect With Katie

Find Katie and learn more about her work at:

The Pilates Professional https://thepilatesprofessional.com.au

You can also find the podcast on YouTube at The Pilates Professional.

And don't forget to subscribe to the Pilates News newsletter for free handouts and resources connected to the topics discussed on the podcast.

Share This Episode

Know a Pilates teacher, educator, or movement professional who has been thinking about where the industry is heading?

Share this episode with them and keep the conversation going.

Keywords

Pilates, Pilates industry, Pilates instructor, Pilates teacher training, Pilates education, reformer Pilates, Pilates professional, Pilates teaching, Pilates methodology, Pilates trends, future of Pilates, Pilates certification, movement education, controllogy

In this thought-provoking episode, Katie Crane explores whether Pilates instructors have always been progressively loading their clients, or whether the recent emphasis on heavy resistance training has shifted the conversation. Katie unpacks the definitions of progression and load, examines why the term has become so popular, and questions whether chasing heavier weights aligns with the true purpose of Pilates.

Rather than rejecting strength training, Katie encourages Pilates professionals to understand where progressive loading belongs, how Pilates naturally develops strength, and why mobility, stability, and movement quality should never be sacrificed in the pursuit of heavier resistance.

In This Episode You'll Learn

• What "progressive load" actually means.
• Why Pilates has always included progressive loading—even without adding dumbbells.
• How spring tension, repetitions, tempo, range of motion, and exercise progressions all contribute to loading.
• Why progressive overload has become a popular marketing term in the Pilates industry.
• The connection between women's health, aging, and resistance training.
• Why Pilates plays an important role alongside strength training rather than replacing it.
• How excessive loading can reduce mobility, flexibility, and movement quality.
• Why Pilates should continue to prioritize functional movement over simply lifting heavier.

Key Takeaways

• Progressive loading is not new—it has always been part of Pilates.
• More weight doesn't automatically mean better outcomes.
• Pilates develops strength through intelligent progression, movement quality, and control.
• Mobility and stability are just as important as muscular strength.
• Heavy resistance training and Pilates complement each other when used appropriately.
• Great Pilates teaching is about building resilient, functional bodies—not simply increasing load.

Memorable Quotes

"Progressive load is what we do in Pilates—but we don't need to overload people if they aren't getting the Pilates principles right."

"The magic of Pilates is joint health, better alignment, improved posture, proprioception, and dynamic stability."

Resources Mentioned

• Thrive Business Program for Pilates studio owners
• Refined Teacher Training Program
• Pilates Professional Newsletter
• Pilates Lounge Podcast YouTube Channel

Connect with Katie Crane

Ready to continue your Pilates education?

Join Katie's community for practical education, business mentoring, and movement insights designed to help you become a more confident teacher and build a thriving Pilates career.

• Subscribe to the Pilates Professional Newsletter
• Join the waitlist for Thrive
• Learn more about the Refined Teacher Training Program
• Follow The Pilates Lounge Podcast for weekly episodes

If this episode challenged your thinking, share it with another Pilates instructor or movement professional. Conversations like these help elevate the industry and encourage thoughtful, evidence-informed teaching.

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For years, Pilates instructors have been taught to cue clients to "maintain a neutral spine." But what if neutral spine isn't actually the goal?

In this episode, Katie Crane revisits one of the most common concepts in Pilates education and challenges the idea that every body should move the same way. Drawing on years of teaching, continued study, and clinical definitions, Katie explains why neutral spine is best understood as a reference point—not a rigid position to hold throughout every movement.

Instead of chasing perfect alignment, Katie encourages Pilates professionals to become better observers of movement, adapt their teaching to the individual in front of them, and use neutral spine as information rather than a rule.

In This Episode You'll Learn

• What "neutral spine" actually means from an anatomical and clinical perspective.
• Why every person's neutral alignment looks slightly different.
• The difference between stability and rigidity.
• Why breathing naturally moves the spine—and why that's a good thing.
• How forcing neutral spine can sometimes increase tension and discomfort.
• Why observation is one of the most important skills a Pilates teacher can develop.
• Practical ways to help clients move more comfortably without chasing perfect posture.
• How understanding movement is more valuable than memorizing textbook cues.

Key Takeaways

• Neutral spine is a starting point, not the destination.
• Movement should adapt to the individual—not the other way around.
• Stability allows movement; it doesn't eliminate it.
• Every client brings a unique body, history, and movement pattern into the studio.
• Great Pilates teachers observe first, cue second.
• The goal isn't perfect posture—it's helping people move with greater ease, awareness, and confidence.

Memorable Quote

"Neutral spine is not the goal. Neutral spine is a reference point. It's information. It's an understanding."

Resources Mentioned

• Previous podcast episode: Neutral Spine vs. Natural Alignment
• Pilates Professional Newsletter
• Pilates Lounge Podcast YouTube Channel

Connect with Katie Crane

Stay connected for more education, resources, and practical teaching insights:

• Join the Pilates Professional Newsletter
• Subscribe to The Pilates Lounge Podcast
• Follow Katie for ongoing education and updates

If you enjoyed this episode, please subscribe, leave a review, and share it with another Pilates teacher or movement professional. Together we can continue improving the way we teach, move, and support the people we serve.