How do I know if I'm using my abdominal muscles correctly in my Pilates class?

Many first time Pilates participants often ask if they're doing their abdominal work correctly in their Pilates session.  Often clients can feel disconnected and uncoordinated when it comes to controlling their core region.  Some participants are used to the global muscle "burn" associated with endless abdominal crunches, and find it difficult to switch off these dominant muscles and activate their deeper core stabilisers.


Many of the Pilates exercises that we practice are aimed at activating the inner core unit - deep abdominal and lower back stabilisers that include the Pelvic Floor, Transverse Abdominus, Quadratus Lumborum and Multifidus muscles.  While the names of the muscles and the way they interact to stabilise your lower back and pelvis might be complex, the cues and imagery used to actively engage these stabilisers does not need to be.  Cues used in a Pilates session to recruit these "centreing" muscles might include:
"narrow your waist"
"draw your navel gently in towards your spine"
"elevate through your pelvic floor"
"engage the space between your hip bones"
"imaging slipping on a tight pair of jeans and doing up the zip"
These phrases are all designed to achieve a similar result, however instructors will use many different ways to describe them to allow for individual differences in participants awareness.

If you are struggling to gain an awareness and connection with your inner core unit, I would encourage you to try any of the above suggestions.  For example, practice "narrowing the waist" in a variety of different positions - lying on your back can be a comfortable and neutral position to start.  You may wish to try "drawing your navel in towards your spine" in an all fours position, working against gravity.  Placing the hands or fingertips on the lower abdominals to increase proprioception to the area may also be of assistance.  It is important to note that these abdominal and core muscle activations should be done with a relaxed breathing pattern, preferably with the muscle contraction on the exhale breath.  You can work with different intensities of muscle engagement, and also practice sustained holds and quick short activations.  Paying attention to your alignment - spine, ribs, shoulders and neck - is also important to allow a neutral starting point with which to activate your muscles. 

Activation of the inner core unit, in the way described above, is required most of the time during your practice of any Pilates exercise. As the exercises grow in intensity, other aspects and muscle recruitment are required, however the most important starting point is that awareness of your deep stabilisers and your ability to activate them easily, at will.


If you have any questions or concerns during your practice of Pilates, please consult with your instructor or practitioner who will have excellent, practical suggestions for you.  Good luck with your continuing practice of Pilates!

Until next time,
Natasha