Core Muscles
What Are Your Core Muscles? Pilates Taught Me the Answer
When I started Pilates, I thought “core” meant just one thing: abs. Preferably flat, toned, and visible. But Pilates quickly taught me otherwise.
I still remember my first session when the instructor kept saying, “Move from your powerhouse.” I was doing Footwork on the Reformer — something that looked so simple — but when I shifted my focus from pushing with my legs to initiating from deep within, I felt it.
For the first time, my body felt stable and light, like my spine was being supported from the inside out. That’s when I realized: the core isn’t just abs — it’s your center, your foundation.
The Core Is More Than Abs
In Pilates, the core is called the powerhouse for a reason. It’s a network of muscles that work together to support, stabilize, and move your body:
Transversus Abdominis (TA): Your deepest abdominal layer, wrapping your waist like a corset.
Pelvic Floor Muscles: A hammock of support at the base of your pelvis.
Multifidus: Small but powerful spinal stabilizers.
Diaphragm: Your breathing muscle, which works with the pelvic floor and deep abs.
Rectus Abdominis & Obliques: The surface abs, important but only part of the picture.
When these muscles work together, they protect your spine, improve posture, and give you control over every movement.
Why Pilates Focuses on the Core
Joseph Pilates famously called the core the “powerhouse.” Every Pilates exercise begins with activating this center of strength, whether you’re on the mat or using equipment like the Reformer or Cadillac.
Here’s why:
Spinal Stability & Injury Prevention
A strong, well-coordinated core keeps your spine aligned and protects you from back injuries.Efficient, Controlled Movement
Instead of using momentum, Pilates trains you to move with precision — all powered from the core.Better Posture & Balance
Engaging deep core muscles lengthens your spine and helps you stand taller with less effort.Improved Breathing & Mind-Body Connection
The diaphragm, pelvic floor, and deep abs work as a team. Pilates breathing patterns teach you to coordinate them, improving circulation and core control.
Unlike traditional crunches or sit-ups, Pilates teaches you to strengthen the deep stabilizers first, then build outward.
That’s why even “simple” exercises like:
The Hundred build endurance and teach breathing + core coordination
Single Leg Stretch wakes up the transversus abdominis
Spine Stretch Forward mobilizes the spine while keeping stability
Teaser integrates the whole body, powered by the core
…all start from deep inside, not from brute strength.
What Changes When You Train Your Core the Pilates Way
The more I practiced, the more I noticed changes outside the studio:
✔ My posture improved — I stood taller and sat straighter without trying.
✔ My back stopped aching — especially after long teaching hours or mom-life lifting.
✔ I felt lighter and more controlled — even in everyday movements like bending, walking, or carrying my kids.
Final Thought
The core isn’t just about getting abs; it’s about creating a stable, supported, and graceful body. Pilates taught me that true strength starts from deep within.
Next time you roll out your mat, don’t just “suck your stomach in.” Breathe, connect, and move from your powerhouse. That’s where real strength lives.
https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/
