Why the Core is the Core of Pilates

The core muscles around the abdomen are the key muscles at work in any good Pilates workout.

Pilates works the essential core muscles, inside and out.

The foundation of Pilates Sports Center’s Teacher Training education focuses on Nuts and Bolts, which is an alignment protocol that concentrates on anatomy and postural alignment. While that’s important to us, we also would like to talk more about the body’s “core,” which in essence is the “core” of Pilates.

Founding Principle

Pilates exercises were developed with the belief that the body’s core influenced the entire rest of the body. This principle guides all Pilates movements. Each segment either directly strengthens the core, or at least engages the core as it focuses on another muscle group.

Joseph Pilates, founder of this innovative exercise philosophy, found that when the core is strong, the limbs too are more functional and synchronized, the spine is stronger, and the internal organs are properly positioned.

Those who practice dance, various sports and rehabilitative exercises have also come to recognize core strength and stability as central to fitness. Keeping the pelvis and spine in steady position, while the limbs and body move as directed, is critical to fluid, controlled and injury-free movement.

Core Stability

Without core stability, people are tempted to arch their lower backs and pelvis to compensate. These are not only sure signs that you need to strengthen your core, but they are also, with time, positions that can be damaging as well.

Television is awash with ads that highlight pelvic weakness, back pain and the need for hip replacements. None of these are natural parts of the human condition, or the aging process. They represent neglected, misused and weak areas that have reached their breaking points. This doesn’t have to happen.

Pilates allows muscles to work together for better movement and support

Muscles work in unison, for movement and support.

The Hips and Pelvis

The hip flexors run from the lumbar region to the femur, stabilizing the pelvis and protecting the lower back. In conjunction with the interposed sacrum and coccyx, the hips serve as the pelvic girdle, cradling the core that rests beneath all organs and the spine. A strong pelvic floor and wall can work against the gravitational force that pulls abdominal organs down, and has them bumping into and crowding each other.

A network of small muscles, such as the perineum, helps to support skeletal muscles on the outside as well.

At the start of all Pilates exercises, a neutral pelvis is the goal. It is the starting point for positions such as lying face or back down, kneeling, sitting or resting on hands or feet. From there, learning to achieve posterior and anterior pelvic tilts will help with many of the Pilates exercises. The pelvis will also tilt from side to side in certain exercises, or in rotation.

Central Muscles

Also essential to the core are internal abdominal muscles that help stabilize the spine and diaphragm muscles that keep the stomach in position. The rectus abdominus is a group of postural muscles that lift the pelvis and coordinate with the obliques to increase range of motion in the trunk.

A waist muscle, the quadratus lumborum, supports the area between ribs and pelvis, improving posture.

A Solid Base

Most people work out their derrieres to look good, but the butt muscles serve a pretty important purpose as well. The gluteus maximus is a pair of muscles that facilitates jumping, running, even climbing up the stairs. They flex the hips and stabilize the pelvis. Simply squeezing the glutes together tightly can go a long way towards maintaining mobility into older age.

Of course, looking good is a nice bonus. A strong core is good for the body and easy on the eyes.

What Equipment Do I Need for Pilates?

The half-circle can provide a number of challenges for a Pilates workout.

Using props during Pilates can help you do specific exercises without muscle strain or tension. Props are used in Pilates so that people of all different abilities, shapes, sizes, flexibilities and fitness levels can perform the exercise.

Props can help exercisers work around challenges… Keep Reading »

Spotlight on PSC Master Trainer – Chelsea Streifeneder

PSC Master Trainer Chelsea, studios in Red Hook NY and Catskill, NY

PSC:  Hi Chelsea. Can you give us a little b.g. info about your two studios, i.e. when did they open? How big are they? Equipment, etc?
Chelsea: I am the proud owner of Body Be Well Pilates in Red Hook & Catskill, NY,… Keep Reading »

Foam Roller Workout

Many physical therapists and fitness instructors love to suggest the foam roller to roll out tight and sore muscles, but finally there is an incredible Foam Roller Fitness DVD that incorporates countless innovative ideas to have a hard core workout using this fantastic prop! Created by Emily Zachary Smith and the co-founders of Pilates… Keep Reading »

Pilates Certification vs Teacher Training?

What is the difference you ask between Pilates Certification and Pilates Teacher Training?  The Pilates Method Alliance states:

“Professional certification, (or in some fields, a license), administered by an independent third party, is a cornerstone in any established profession. The PMA Certification Program has created the only psychometrically validated, third party certification exam in the Pilates… Keep Reading »

PSC Workout Classes Online

Pilates Sports Center likes to consider itself a trendsetter in fitness, health and wellness. We have had great success with the amazing clients that have been a part of our twelve year history. One request we have gotten from many who aren’t local to Encino, is for online workouts. Our library of 14 Keep Reading »

Spotlight on a PSC Master Trainer

Hello Everyone, please meet Kelly Snailum, PSC’s awesome Master Trainer from Scottsdale Arizona.  Kelly has a lovely studio and offers Pilates, Massage, Burn at the Barre, TRX and MORE!  Please enjoy this little Q and A and feel free to reach out to Kelly and get to know her better in the future!

PSC:… Keep Reading »

Collage Video Adds Pilates Sports Center Education

Pilates Sports Center and our Mat Pilates Teacher Training Program is now available at Collage Video. This is a first for Collage Video as they have chosen PSC’s Mat Teacher Training program to highlight on their beautiful website to their consumer base.

About the PSC Mat Pilates Teacher Training Program:

Co-Founders of Pilates Sports Center,… Keep Reading »

Pilates Sports Center Brings Education Online!

 

Pilates Sports Center’s successful and universally recognized Pilates Teacher Training Program has taken their  Mat Pilates program and made it available to aspiring Pilates professionals via digital download on their website. This is especially noteworthy as the demand for Pilates Education has grown wildly in the past several years. The style and idea… Keep Reading »

Digital Download Shop “At Your Fingertips”

Why wait for your DVD’s to arrive in the mail? Now with our PSC Digital Downloads on our site you can have your workouts instantly streamed to your personal device. Enjoy!

Burn at the Barre Arms and Glute Work

Helena takes it to the mat with this inventive series using light hand weights. Show your clients in class and enjoy!

New Burn at the Barre Membership Videos

Burn at the Barre co-creator, Helena, demonstrates some new ideas for core work with weights and a ball. Use it, master it and enjoy! Your clients will too.