The Biggest Pilates Misunderstanding: Why “Holding Your Abs In” Isn’t Core Engagement

Pilates With Natalia
Aug 2
4 min read

It’s the cue nearly everyone hears in their first Pilates class:

“Pull your belly button to your spine.”

“Hollow out your abs.”

“Hold it in and squeeze.”

But here’s the problem: holding your abs in really tightly & engaging your core.

In fact, this misunderstanding is one of the biggest reasons people feel tight, disconnected, or frustrated when starting Pilates for beginners!

Let’s break down what’s really going on. How do you build smarter, safer core strength in your Pilates from home routine?

Free Pilates workouts available for you right here, try Pilates from home!

Why Holding Isn't Helping!

Let’s get one thing straight: your core isn’t one muscle; there are several most of us are not aware of!

It includes:

The diaphragm (helps you breathe)
The pelvic floor (controls pressure and stability)
The transversus abdominis (deep support layer)
And muscles like the multifidus and obliques (postural support)

When you “suck in” or grip your abs tightly, you’re usually:

Shutting off your breath
Creating upward pressure
Tensing your outer abs and neglecting the deeper layers

This can cause:

Neck and shoulder tension
Pelvic floor dysfunction
Poor movement quality

And ironically, it often makes you feel weaker, not stronger.

If I am being honest, I used to do this too when I first started doing Pilates. I would particularly do this during really difficult abs exercises, and I would end up flustered, out of breath, and red in the face haha! I thought if I pulled in harder, I’d flatten my stomach. But all I got was back pain, and it wasn’t until I retrained my breath that things finally clicked.

What Core Engagement Actually Feels Like!

True core engagement is subtle. It’s about connection, not contraction.

Here’s what to look for:

You can breathe without restriction
Your lower belly feels toned, not tense
You can feel a lift from your pelvic floor, not a squeeze
Your spine stays long and supported, not rigid or braced
Having said all this, you DO still pull your tummy in towards your spine, but it is SUBTLE! You should still be able to breathe comfortably!

It often starts with breath. Try this:

Place both hands on your ribs
Inhale: feel both ribs expand sideways
Exhale: feel your pelvic floor gently lift, belly narrows
Repeat slowly, without gripping

I use this in every free Pilates class I post. Even in a standing arms video, we start with breath. Because once you teach your body to respond instead of react, your movement changes completely.

Have a look at some of the free Pilates workouts I offer here

Most Workouts Get it Wrong

Many workouts, even Pilates ones, skip this teaching. They go straight into planks, crunches, or fast-paced flows without showing the client how to correctly engage their core!

Here’s what that looks like:

You hold your breath during effort
You clench your abs to stay “tight”
You lose the coordination between your breath, core, and pelvic floor

Over time, this can lead to:

Low back pain
Poor posture
Incontinence or pelvic floor strain

In my Pilates from home sessions, we build core awareness first. Even if you’re doing basic bridges, we layer in breath and pelvic floor timing. It’s not fancy, you might not feel an intense burn. But it works.

One of my clients, Priya, used to say her core felt “numb”. After two weeks of slowing down and focusing on breath-led cues, she said:

“For the first time, I feel like I have a core—not just abs I’m trying to suck in.”

A Smarter Way to Train Your Core

Whether you're new to Pilates or returning after a break, start with this:

3 Core Movements that Prioritize Connection:

Pelvic tilts with breath → Focus on letting the ribs soften as you exhale
Bridge with pelvic floor lift → On the way up, gently lift through the centre
Dead bugs with slow exhale → Coordinate the breath with every limb movement

Do this at the start of your workout, or even on rest days. If you’re doing Pilates for beginners, this approach sets the foundation for everything else.

Here's what I always tell my email list:

“Core work isn’t about crushing yourself. It’s about meeting your body where it’s at.”That’s the kind of Pilates I teach, where the core isn’t punished, it’s listened to.

Ready to Feel the Difference?

Start by letting go of old cues. Don’t pull in, don’t grip, and don’t brace.

Instead:

Breathe into your ribs
Exhale with intention
Move from support, not tension

That’s how you build real strength. Not in a day. Not by force. But by reconnecting, one rep at a time.

P.S. Want more tips like this? Sign up for my Sunday email to get a weekly schedule of free Pilates classes, blog posts like this, and tips for practicing Pilates from home without pressure! Head to the homepage and join the community! HOME!

Want to try a core workout right now? Try this 20-minute Pilates online class and see how your abs feel the next day.

Core Pilates – Free Pilates in London and Online Workout – 20 Minutes

If you want to figure out your unique style, I have created a quiz to help you find your Pilates style. Based on your results, I will send you 3 tailored workouts aligned to your results. This is a great way to get started with free Pilates workouts!

👉 https://www.nataliapilates.co.uk/style-assessment