Reconnect With Your Core: A Pelvic Floor & Pilates Workshop

With Melissa Morgan, OTR/L, CFPHP, TIPHP & Katya Almog, Romana’s Pilates Instructor and Owner of Life by Pilates

There’s a part of your body that quietly supports almost everything you do — your posture, your breath, your stability, your strength. And most women are never taught how it actually works.

This intimate workshop changes that.

Over three hours, in a small group of no more than seven women, we’ll explore the pelvic floor — what it is, what it does, and the role it plays in our bodies. We’ll look at how these connections show up in Pilates, how we address them, and why we call this foundation the powerhouse. You’ll leave understanding your body in a way that transforms not just your Pilates practice, but how you move through everyday life.

Part One — The Pelvic Floor

#### Led by Dr. Melissa Morgan

Understanding the pelvic floor

We’ll start with the basics — what the pelvic floor is, the anatomy behind it, and how the pelvic floor muscles, diaphragm, deep core, glutes, and hips all work together as one coordinated pressure system.

What it actually does for you

From bladder control and core stability to posture, breathing, and balance — you’ll discover how central this often-overlooked area is to feeling strong and capable.

Recognizing the signs

We’ll talk openly about the common signs that something may be off — leaking with exercise, pressure or heaviness, low back or hip pain, breath holding, or that stubborn core weakness many women know as the “mom pooch.”

The truth about Kegels

More squeezing isn’t always better. We’ll explore the difference between a tight pelvic floor and a weak one, and why relaxation and coordination matter just as much as strength.

The hip & glute connection

Your hips and glutes have a direct relationship with pelvic floor tension. We’ll cover how tightness and weakness in these areas affect everything, and why mobility and balance matter.

The mind-body link

The pelvic floor responds to stress. We’ll explore why it tightens, the importance of relaxation and body awareness, and guided breathing to help release tension.

Knowing when to seek support

We’ll talk about the red flags worth paying attention to, and when it makes sense to see a pelvic floor therapist for individualized care.

Part Two — Pilates & the Powerhouse

#### Led by Katya, Life by Pilates

Breath & pressure management

Breathing is where it all begins. You’ll learn diaphragmatic breathing, rib cage mobility, and how to coordinate breath with movement — including the Pilates principle of exhaling on effort and timing your breath with each exercise.

Why we call it the powerhouse

In Pilates, proper core engagement has a name: the powerhouse. You’ll learn what it really means — how the pelvic floor, transverse abdominis, multifidus, and diaphragm work together as your inner core — and why this coordinated center, not just “tight abs,” is the true source of strength and control in the method.

How the powerhouse activates during your workout

This is where it comes to life. You’ll learn how to engage the powerhouse functionally, without over-gripping, and how it switches on during movement — especially the exercises that involve the core and hips. We’ll connect breath, deep core, and movement so you can feel the powerhouse working rather than just thinking about it.

Moving safely & making it your own

You’ll learn the red flags to notice during exercise, how to modify in the moment, and how Pilates can be adapted for different needs — postpartum, prolapse, hypermobility, and a safe return to higher-impact activity.

Bringing it into daily life

Finally, we’ll connect it all to how you lift, stand, sit, and move every day — applying Pilates principles far beyond the studio.

A Hands-On Movement Session

This isn’t just a lecture. From the Pilates side, we’ll go through a basic mat Pilates workout and use other equipment such as the Reformer and Cadillac to show and build strong connections between the rib cage and the hips. Together we’ll move through breathwork drills, pelvic floor awareness exercises, rib cage mobility, hip opening, and core activation — putting everything you’ve learned into practice in your own body.

We’ll Close With

An open Q&A covering myths versus facts, when it makes sense to see a pelvic floor therapist, simple exercises to take home, and resources to keep learning.

Workshop Details

• Led by: Melissa Morgan, OTR/L, CFPHP, TIPHP & Katya Almog, Certified Romana’s Pilates Instructor
• Group size: Limited to 7 women, for a personal and comfortable experience
• Duration: 3 hours
• Location: Life by Pilates, Old Tappan, NJ
• Investment: $110 per person

Reserve Your Spot

Spaces are intentionally limited to seven, so each woman receives personal attention. To secure your place, complete your registration and payment below.

We can’t wait to share this with you.