What is the Core? and Why is it Important?
Early in my dance career I injured my foot and was told not to do weight bearing exercise for months. So I went looking for a Pilates studio. I knew it would help me maintain my strength and flexibility while I healed. What I didn’t expect was that it reshaped how I used my core and opened up a level of stability I had no idea I was missing.
While many of the movements were familiar to me as a dancer I quickly realized the instructor was asking for a level of core work far beyond the basic ab exercises I was used to doing. The precise approach required that I learn to use my breath to help control my core engagement and aid in my movement. When I returned to the barre months later I found I had better control and balance. As I rebuilt my strength in ballet, I was able to do so on a much more solid foundation.
Since then every time I have been injured, returned after a break, or gone through postpartum recovery I have started with the core and breath. It is the foundation of the Pilates Method, but it is also the foundation of every humans strength and stability.
So, What is the Core?
The core is the name we give to a group of muscles and the pressure system they manage. It is made up of the pelvic floor, the diaphragm, the transverse abdominis, and the deep spinal stabilizers. Together they create a cylinder inside of our torso and inside this cylinder is pressure. This intra-abdominal pressure is managed by engaging the muscles of the core and controlling the breath.
The Four Parts of the Core
Diaphragm - the top of our core, the muscle of respiration it goes down when we inhale and up when we exhale controlling the amount of pressure in the cylinder of the core
Pelvic Floor - the base of our core, 12 muscles that create a basket in our pelvis to support the organs above, it moves in sync with the diaphragm like a piston system
Transverse Abdominis - the front and sides of our core, the deepest layer of abdominal muscle running horizontally from our sides towards our midline, creates a compressive force to hold our abdominal contents in place
Spinal Stabilizers - the back wall of our core, made up of multifidus and rotatores, small, deep muscles that border our spinal vertebrae on either side, along with quadratus lomborum
Why is the Core Important?
When these muscles work together they effectively control the pressure in the abdomen. The better we are aware of this pressure and can control it the more stability we can create from our center. This stability not only protects our spine, but on top of it we can build more strength and use a greater range of motion in our extremities.
The Role of Breath
Visualize the core as a cylinder with the diaphragm at the top and the pelvic floor at the bottom. As we inhale the diaphragm comes down increasing the pressure in the cylinder and the pressure onto the pelvic floor. When we exhale the diaphragm goes up releasing some of the pressure and allowing the pelvic floor to rise as well. When we want to create core engagement we are contracting all of the muscles of the core just like you contract your bicep when you pick up a heavy object. For the pelvic floor this means it needs to rise up as the muscle fibers shorten. To keep the core engaged for more than one exhale we then need to learn how to maintain the pelvic floor against the greater pressure of the descending diaphragm durning the inhale. Learning how the breath affects the core engagement and how to make it work for you durning exercise is the key to a strong and controlled core.
The Core in Pilates
Learning to engage the muscles of the core, to manage the pressure through breath work, and to maintain this engagement through movement is the foundation of Pilates. All of the principles of the method build on this foundation of how the core and breath work together. It is by mastering this that you can create the stability and control to then challenge your strength and range of motion. Making Pilates a form of exercise that supports the body to function well for all the other activities you might ask it to do.
The Core in Life
The core is not just useful durning athletic pursuits. It is the base of stability in the human body for any activity. A strong core will make you a better tennis player or a faster runner, but it is equally important to being capable of everyday activities. Whether you want to unload the groceries without pain, chase your grandkids in years to come, or hike all summer you need a strong core. And that is what Pilates provides.