What is the core and how is it trained in Pilates?
Which muscles make up the core, why training it goes beyond ab exercises and what “engage your centre” actually means during a Pilates class.
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The word core is used to describe the group of muscles in the central region of the body. It includes the abdominal muscles, but also muscles of the back and the pelvic region. The diaphragm and the pelvic floor muscles also take part in how this group works.1
These muscles work in a coordinated way to produce and control movement and to support the body in different tasks.1
Is training the core the same as doing ab exercises?
Abdominal exercises are one option, but core work goes beyond lifting the trunk.
In a Pilates class, you can challenge these muscles while moving a leg, lifting your pelvis or holding a position on all fours. The challenge lies in how the trunk and pelvis follow or control those movements.
For example:
- In a bridge, you lift and lower your pelvis in a controlled way;
- On all fours, you can move an arm or a leg while controlling the position of your trunk;
- Lying on your back, you can move your limbs without letting your pelvis follow the movement involuntarily.
The goal depends on the exercise: sometimes we aim to hold a position; in other situations, we want to move the spine.
What does “engage your centre” mean?
This cue aims to draw your attention to how the trunk muscles take part in the exercise. It doesn't mean sucking your stomach in as hard as you can or keeping your abdomen permanently tight.
The effort should match the demand of the task, allowing you to keep breathing. More tension doesn't necessarily mean more control.
At DUO
Core work is part of many different exercises in our classes. Through the demonstrations, you can see the position of the trunk and pelvis and how they move during each exercise.
Discover how to work your centre in different positions!
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