Pilates and the 'Core'

Pilates as an exercise form, is known for promoting the improvement of ‘core strength’. The practice focuses on enhancing muscular endurance (the ability to avoid fatigue) of the core musculature.

In his original teachings, Pilates defined the muscles surrounding the torso as the ‘Powerhouse’ of movement, with the extremities acting as an extension of this point. In this respect, Pilates was somewhat of a pioneer, with the concept of ‘the core’ arriving in sports science as late as the 1990s.

Core strength has become increasingly fashionable in the fitness industry, with various exercise forms claiming to enhance both core stability and strength. Classes such as ‘Core Blast’ and ‘Quick Core’ apply the use of a fast-paced workout to burn fat and tone up the core. Despite this, we should question, is speed always best?

Undoubtedly speed has its benefits for improving cardiovascular fitness, toning muscle and burning fat. However, the Pilates approach is to create slow, controlled and functional movement to develop control of the core and in turn improve posture for day to day living.

The Misconception

Unfortunately, working on core stability and posture within our Pilates classes alone, is unlikely to improve posture and core control long-term. This is because we spend on average, 14 hours a day awake and we are therefore mostly unconscious of our movement. One of the lessons of Pilates, is to implement mindful movement and optimum posture from the practice into everything we do.

Many active populations both recreational and professional are often encouraged to activate the core musculature, with little detail given as to what is meant by this. For example: Dancers will be familiar with the term “pull up the centre.” If dancers were to ask their teachers what this means, it is unlikely an anatomical explanation would be forthcoming.

The consequence of misunderstanding the core, often results in practitioners simply trying to pull the belly button into the spine with limited muscular activation. It is therefore worth exploring what the core actually is and which muscles play an integral part of this powerful system.

What is the Core?

The core is a 3-dimensional unit, consisting of 29 pairs of muscles. The pelvic floor acts as the base of this unit, whilst the diaphragm (a muscle under both conscious and unconscious control) acts as the lid.

The muscles of the core are layered in both deep and superficial, and internal and external positions. The ‘aesthetic’ muscles of the core are the Recuts Abdominis (the six pack) and the External Obliques (lateral side of the body). The Transverse Abdominis are deep abdominal muscles, with horizontal fibres. The Transverse Abdominis can be defined as the corset muscles, providing deep support and internal pressure to support the torso.

The spinal extensor muscles (muscles that extend and support the spine, positioned along the back) are also part of the core musculature. For example: The Multifidus runs parallel along either side of the spine and the Quadratus Lumborum attaches the pelvis to the spinal column and the ribcage. Strengthening all of these muscles in a systematic way is integral to the Pilates system.

The image on the left is a diagram of some of the core muscles and their positions on the front of the body, from an anterior view.

Core stability vs Strength

Core strength defines the ability of the core muscles to generate force. This force production is used in many exercise forms, including Pilates. Equally, the core muscles need to withstand impact from external stimulus such as weights, or opponents in contact sports. Withstanding force is included under the umbrella of core strength.

Core stability is the action of maintaining optimum alignment of the vertebral column. Stability also refers to creating neutral alignment and the correct position between the lumbar spine and pelvis to develop control. Pilates focuses on developing this connection, in exercises such as ‘The Hundred’ and the ‘Prone Leg Pull’.

Why is a strong core important?

Having good core strength and stability equates to improved posture, mindful movement and enhanced movement control. Developing core strength can also develop athletes in sports specific disciplines, such as changing direction quickly in tennis, or holding the correct position in a back bend in dance.

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