One of the most common phrases you’ll hear in a Pilates class is “engage your core.” But what does that really mean? As an instructor, I hear clients asking me "How do I activate my core?" or "How do I know if I'm properly engaging my core?" all the time - so let's get to the core of this topic! Engaging your core is more than just sucking in your stomach or tensing your abs—it’s about activating deep stabilizing muscles that support your entire body.
Whether you’re a Pilates beginner or looking to refine your technique, learning how to properly engage your core will improve strength, prevent injuries, and enhance your overall practice. In this post, we’ll break down why core engagement matters, how to find your core muscles, and tips for activating them correctly.
Why Core Engagement is Essential in Pilates
The core, also called the “Powerhouse” in Pilates, is the center of all movement. It consists of more than just your abs—it includes:
Transverse Abdominis (TVA) – The deepest layer of abdominal muscles, acting like a built-in corset for spinal support.
Rectus Abdominis – The front “six-pack” muscles that flex the spine.
Obliques – The side muscles that help with twisting and lateral movement.
Pelvic Floor Muscles – The muscles that support the lower organs and contribute to stability.
Diaphragm – Plays a key role in breathing and core activation.
Erector Spinae & Multifidus – The muscles along the spine that aid posture and back strength.
💡 When your core is properly engaged, every movement becomes stronger, safer, and more controlled.
How to Find & Engage Your Core
Many people mistakenly engage only their rectus abdominis (six-pack muscles), ignoring the deeper stabilizers. Follow these simple steps to find and activate your entire core properly:
Step 1: Find Your Neutral Spine & Pelvis
1️⃣ Lie down on your back with knees bent, feet hip-width apart.
2️⃣ Relax your lower back—don’t press it into the mat or arch it too much.
3️⃣ Imagine your pelvis as a bowl of water—keep it level (neutral), not tipping forward or backward.
Step 2: Engage Your Transverse Abdominis (Deep Core Muscles)
1️⃣ Place your hands on your lower belly (just inside your hip bones).
2️⃣ Take a deep inhale through the nose, expanding the ribs sideways.
3️⃣ Exhale through the mouth and imagine gently pulling your belly button toward your spine (without sucking in).
4️⃣ You should feel a subtle tightening under your fingers—this is your transverse abdominis activating!
💡 Think of wrapping a corset or tightening a belt around your waist—this is core engagement, not just flexing your abs!
Step 3: Add Pelvic Floor Activation
1️⃣ As you exhale, also lift the pelvic floor (as if stopping the flow of urine).
2️⃣ This deeper activation protects the spine and supports stability in every movement.
Step 4: Maintain Engagement Without Over-Tensing
❌ Don’t hold your breath. Breathe naturally while keeping the core active.
❌ Avoid gripping the upper abs. Your entire core should engage evenly.
✅ Engage just enough to feel supported, without unnecessary tension.
How Core Engagement Enhances Your Pilates Practice
1. Provides Spinal Support & Injury Prevention
A properly engaged core protects the lower back by stabilizing the spine. This is why Pilates is so effective for people with back pain or posture issues.
2. Increases Strength & Power in Every Exercise
Pilates movements should originate from the core, not just the limbs. Engaging the core makes every exercise more effective and controlled.
3. Improves Balance & Stability
A strong core enhances coordination and balance, making movements smoother and reducing the risk of falls or injuries.
How to Apply Core Engagement in Common Pilates Exercises
1. The Hundred (Core Endurance Exercise)
✅ Inhale to prepare.
✅ Exhale to lift the head, shoulders, and arms, engaging the deep core.
✅ Keep the lower back neutral (not arched or pressed down).
2. Roll-Up (Core Strength & Flexibility)
✅ Inhale to prepare.
✅ Exhale as you slowly roll up, keeping the core engaged (don’t use momentum).
✅ Keep the belly pulling in and up to prevent collapsing forward.
3. Plank (Core Stability & Full-Body Strength)
✅ Draw your belly button toward the spine while keeping a neutral pelvis.
✅ Avoid arching the lower back—keep the core tight.
✅ Keep breathing steadily while holding the plank.
Common Mistakes & How to Fix Them
🚫 Holding Your Breath – This creates tension and weakens core activation. Solution: Keep a steady inhale/exhale rhythm.
🚫 Over-Tucking the Pelvis – Flattening the back too much can strain the spine. Solution: Maintain a neutral spine with gentle core engagement.
🚫 Bulging the Stomach Instead of Engaging Inward – Pushing the belly out disengages the deep core muscles. Solution: Think of drawing in and up rather than pushing outward.
Final Thoughts: Mastering Core Engagement in Pilates
Engaging your core properly is key to unlocking the full benefits of Pilates. By learning how to activate the deep core muscles, coordinate breath, and maintain stability, you’ll feel stronger, more balanced, and more in control of your movements.
💫 Are you ready to strengthen your core the right way? Join us at our Beverly Hills studio and experience the power of Pilates firsthand! All of our experienced instructors are ready to help you properly activate your core and get the most out of your Pilates practice.
📲 Book your next class today on MINDBODY: https://www.mindbodyonline.com/explore/locations/pilates-body-beverly-hills
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