Understanding Your Core: Muscles, Breath, and Stability
You’ve probably heard instructors say “engage your core!” in Pilates, yoga, or fitness classes—but what does that actually mean?
Despite how often it’s mentioned, the core is one of the most misunderstood parts of the body. It’s more than just your abs—and learning how it really works can change the way you move, breathe, and build strength.
In this post, we’ll break down what your core is made of, how it supports your movement, and a simple way to start connecting with it today.
What Is the Core, Really?
We hear about importance of the deep core all the time. But what is your core actually made of—and how do you know if you’re using it correctly?
Your core isn’t just your abs. It’s a team of deep muscles that work together to support your spine, stabilize your body, and manage pressure inside your torso. Think of it like a cylinder: muscles on all sides, breath at the top, and strength coming from within.
It’s the foundation of your body’s strength—and when you learn to engage it properly through breath and awareness, you unlock a whole new potential for movement.
Meet the Deep Core
Diaphragm - The top of your core and your main breathing muscle. It lowers as you inhale and lifts as you exhale, helping regulate pressure inside your torso.
Pelvic Floor - The base of our core, this group of muscles supports your organs and moves in sync with your breath like a piston.
Transverse Abdominis - The deepest abdominal layer that wraps around your waist like a corset, creates a compressive force to hold our abdominal contents in place.
Spinal Stabilizers - Small deep muscles that run along your spine on either side, providing stability and support.
Why the Core Matters
When your core muscles coordinate well, they stabilize your spine, support your posture, and give you a powerful foundation for movement.
A well-functioning core improves balance, reduces injury risk, and makes everyday actions—from lifting groceries to climbing stairs—easier and safer.
Try This: Core Activation with Breath
This simple mat exercise brings awareness to the core through breath.
You’ll need: A mat and a small Pilates ball or pillow.
Set-up:
Lie on your back, knees bent, feet hip-width apart.
Keep your spine in a neutral position (natural curve under your low back).
Place the ball or pillow between your knees.
Arms rest by your sides.
Breath + Core Activation:
Inhale through your nose, letting your belly expand.
Exhale slowly through your mouth. As you do, gently squeeze the ball and imagine lifting the pelvic floor muscles up and in—like drawing up through a straw from pubic bone to navel.
Inhale again and expand the belly.
Exhale, squeeze, and feel that deep core activation create tension between your hip bones as well.
Repeat for 6–8 breaths. Focus on full exhales and a subtle, deep sense of engagement.
Learn More
👉 Want to learn more? This is just one part of how we introduce the core in our Intro to Pilates Course.
And if you’re curious about the science behind this, check out our full post: What is the Core and Why Does it Matter?