Ribs to Hips: The Pilates Cue That Changes Everything for Your Core

If you’ve ever been in a Reformer Pilates class and heard: “Ribs to hips”

…and thought: “Yep. Cool. No idea what that means.”

You’re not alone. It’s one of the most common cues in Pilates and also one of the most misunderstood.

But once it clicks? It changes everything about how your core works, how you move, and how strong you feel.

So… what does “ribs to hips” actually mean?

Short answer: It’s about how you position your torso so your core muscles can properly engage.

Longer answer: Most of us walk around with our ribs flared up and out (thanks, sitting, stress, and modern life). This creates a disconnect between your ribcage and pelvis; your core isn’t working as efficiently as it could be.

When we cue “ribs to hips”, we’re asking you to gently draw your ribcage down toward your pelvis not force it, not crunch, just create connection through your core.

Why it matters for your core strength

Without that connection:

• your lower back takes over

• your abs don’t fully activate

• your posture suffers

• and exercises feel harder (and less effective)

With it?

You get:

• better core activation

• improved posture and alignment

• more control in your movements

• and stronger, more efficient workouts

How to actually do “ribs to hips” (without overthinking it)

This is where people either get it… or completely miss it.

Here’s what you want to think about:

• Start by relaxing; don’t brace straight away

• Gently soften your ribs down toward your hips

• Keep breathing (if you’re holding your breath, you’ve gone too hard)

• Think connection, not crunch

It’s subtle. Like… really subtle.

You’re not trying to jam your ribs down or force your spine flat.
You’re just bringing your ribcage and pelvis into a better relationship so your core can switch on properly.

What it should feel like

• Your core engages without you forcing it

• Your lower back feels supported (not jammed into the carriage)

• Your movements feel more controlled

• And yes… sometimes a little shaky

What it shouldn’t feel like

• Holding your breath

• Over-tucking your pelvis

• Tension through your neck and shoulders

• Forcing it so hard you lose the movement

When you get it right, everything feels smoother. Stronger. More connected.

And that’s the moment people go: “Ohhhhh… that’s what they mean.”

Final thought

If you’ve been doing Pilates and not quite “feeling your core” this could be why.

“Ribs to hips” isn’t about perfection. It’s about connection, control, and learning how your body actually works.

And once you get it? Your Reformer Pilates workouts will feel stronger, smoother, and way more effective.

💋