Pilates and Centering

Knowledge is power…use your Powerhouse
 
Centering is one of the six fundamental aspects of Pilates. The idea of engaging your ‘Center’ or ‘Power House’ is often referred to as having ‘core control’.
 
The core muscles can be thought of as a cylinder or barrel of support around the spine. This group of muscles provides stability for the spine, starting with the Pelvic Floor deep in the Pelvis, as the base up to the Respiratory Diaphragm inside the rib cage, as the lid.
 
When these core muscles are working effectively as a stabilizing girdle, the whole body is able to move in a more controlled and strong manner through many ranges of motion.
 
The core muscles can be divided into two groups that work together:
The ‘Inner Core’ is made up of smaller muscles that are deep inside the torso, attached to the spine and/or pelvis. They provide a background level of near constant activation to provide stability for the spine.

The ‘Outer Core’ is made up of larger more superficial muscles that support the Inner Core and engage to instigate larger movements of the trunk and body.

​If your inner core muscles are not functioning properly then your body will compensate by recruiting muscles from the outer core or elsewhere to try to stabilize your spine, leaving you vulnerable to pain, injury or dysfunction.

Muscles of the Inner Core
 
Pelvic floor: Is made of group of muscles deep in the pelvis. They attach to the pelvis at the front and side, and to the coccyx at the back to form a funnel shaped sling. It supports the abdominal and pelvic viscera. 

Transverse Abdominis:  This is the deepest abdominal muscle. It runs around the lower abdomen and is sometimes called “nature’s girdle”. Its main function is to compress the abdomen, in this way it protects the spine by contracting to stabilize it in anticipation of any movement. 

​

​Multifidus: As the name suggests this is a group of many small muscles that intertwine deeply up the spine, from the Sacrum up to the top of the spine, almost like running stitches connecting each vertebra. The main role of the Multifidus muscles is to stabilize the spine, creating rigidity and vertical support.
​

Respiratory Diaphragm: Is a wide, flat muscle that forms a dome inside the ribs separating the lungs and heart from the abdominal contents. This is the most important muscle in control of inhalation and exhalation. In Pilates we use the Diaphragm to control the breath, which in turn supports the spine and assists the spinal and abdominal muscles.

Muscles of the Outer Core
 
Internal and External Obliques: These muscles are more superficial. They help to flex the torso forwards when working in bilateral pairs and when working unilaterally on one side or the other, they enable the torso to flex and/or rotate sideways. The Obliques have a crucial role in supporting the Inner Core.

​Rectus Abdominis (the six pack): The Rectus Abdominis is a large flat muscle that runs up the centre of the abdomen. It starts at the pubic bone of the Pelvis and widens as it covers the fifth, sixth and seventh ribs and then attaches to the bottom of the Sternum. The Rectus Abdominis can produce strong flexion of the torso.

Erector Spinae: As the name suggests, this group of muscles that run superficially up your spinal column are mainly focused on maintaining an upright posture. These muscles are multi-segmented, with larger muscles subdividing into smaller muscles, starting at the Sacrum and reaching all the way up to the base of the skull.
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Gluteals: Although the three gluteal muscles of each buttock are technically outside the cylinder of the core, strong gluteal muscles are vital for maintaining an upright posture and for walking, running, climbing and jumping. If the Gluteals are weak, the muscles of the lower back often compensate leading to lower back pain.

​It is important to note that the muscle fibres of the four key abdominal muscles (Transverse Abdominis, Internal Oblique, External Oblique and Rectus Abdominis) each run in different directions, thus giving you wrap around support, much like a well wrapped parcel.

As you become more aware of your core muscles and learn to activate them during Pilates classes, you will find that you will be able to apply this knowledge and strength to everyday life. In this way you will learn to switch on your ‘powerhouse’ during day to day activities and become more aware of your posture, until the activation of your center becomes second nature.

Hazel Harris

Published by Pauline Ward
Business Owner and Fitness Professional
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Bibliographical References:
Beil, Andrew   2010 edition Trail Guide to the Body Books of Discovery
ISBN 978-0-9826634-0-0
Beil, Andrew   2015 Trail Guide to Movement Books of Discovery
ISBN 978-0-991466-2-7
Ferris, Jo & Maguire-Thompson, Gerry 2013 The Pilates Bible Godsfield Press
ISBN 9781-8-84181-432-0
Isacowitz, Rael & Clippinger, Karen 2011 Pilates Anatomy Human Kinetics
ISBN 987-0-7360-8386-7
Kuntzman, Andrew J & Tortora, Gerrard J 2010 edition Anatomy and Physiology for the Manual Therapies John Wiley & Sons Inc
ISBN 978-0-470-04496-4