Aug 134 min read

Understanding Core Engagement: What It Means and Why It Matters in Reformer Pilates

At Posture London, we often emphasise the importance of "engaging your core" during Reformer Pilates sessions. But what does it really mean to engage your core? Why is this concept so fundamental to Pilates practice? In this blog post, we'll break down the meaning of core engagement, explore its significance in Pilates, and explain how it can enhance your overall physical health.

What Does It Mean to "Engage Your Core"?

When we talk about engaging your core, we're referring to the activation of the muscles in your torso, including the deep abdominal muscles, pelvic floor, obliques, and lower back. These muscles work together to stabilise the spine, maintain good posture, and support movements throughout the body.

Engaging your core is not just about tightening your stomach or flexing your abs; it’s about creating a stable base for movement. This stability is crucial for performing exercises safely and effectively, especially in a discipline like Reformer Pilates, where controlled, precise movements are key.

The Anatomy of the Core

To better understand core engagement, let’s take a closer look at the main muscle groups involved:

Transverse Abdominis (TVA): Often described as the body’s natural corset, the TVA is the deepest layer of abdominal muscles. It wraps around the torso and helps to stabilise the spine and pelvis.
Rectus Abdominis: Known as the "six-pack" muscles, the rectus abdominis runs down the front of the abdomen. While it’s often associated with core strength, it’s only one part of the core complex.
Obliques: These muscles are located on the sides of the abdomen. The internal and external obliques are responsible for rotating and side-bending the torso.
Pelvic Floor: The pelvic floor muscles support the organs in the pelvis and play a critical role in core stability, especially in exercises that involve lifting or balancing.
Erector Spinae: This group of muscles runs along the spine and is essential for maintaining an upright posture and extending the back.

Why Core Engagement is Essential in Reformer Pilates

In Reformer Pilates, the concept of core engagement is central to the practice. The Reformer machine, with its springs and pulleys, challenges the stability of the core in various positions and movements. Proper core engagement ensures that you can perform exercises with control and precision, reducing the risk of injury and maximising the benefits of the workout.

Here are some specific reasons why core engagement is vital in Reformer Pilates:

Enhanced Stability: The Reformer provides an unstable surface, which requires you to constantly engage your core to maintain balance and control. This not only strengthens the core but also improves overall stability and coordination.
Injury Prevention: A strong and engaged core helps protect your spine and pelvis from excessive strain. When your core is activated, it acts as a protective girdle, supporting your body during movements and reducing the risk of injury.
Improved Posture: Core engagement plays a crucial role in maintaining good posture. In Pilates, many exercises are designed to lengthen the spine and align the body. By engaging the core, you support this alignment, helping to correct posture and alleviate back pain.
Effective Breathing: Core engagement is closely linked to diaphragmatic breathing, which is essential in Pilates. By engaging the deep core muscles, you can breathe more effectively, enhancing oxygen flow to the muscles and improving endurance during exercises.
Optimised Performance: Engaging your core ensures that you’re using the right muscles for each movement. This leads to more efficient and effective workouts, as you’re able to focus on precision and control rather than simply powering through exercises.

How to Engage Your Core in Reformer Pilates

Engaging your core effectively requires practice and mindfulness. Here are some tips to help you activate your core during Reformer Pilates sessions:

Visualise Your Core: Think of your core as a cylinder that wraps around your torso. Imagine gently tightening this cylinder from all sides as you perform each movement.
Focus on Your Breathing: Use your breath to assist with core engagement. As you inhale, allow your ribcage to expand, and as you exhale, draw your belly button towards your spine, engaging the deep abdominal muscles.
Start with Small Movements: Begin with smaller, controlled movements to ensure that you’re engaging your core correctly. As you build strength and awareness, you can progress to more complex exercises.
Maintain Mind-Body Connection: Stay mindful of your body throughout your Pilates session. Regularly check in with your core to ensure it remains engaged, especially during transitions between exercises.

Conclusion

Engaging your core is a fundamental aspect of Reformer Pilates, providing stability, protection, and efficiency in your movements. By understanding what it means to engage your core and practicing it during your sessions, you can enhance your Pilates practice, improve your posture, and support your overall physical health.

At Posture London, our experienced instructors are here to guide you through every step of your Pilates journey, ensuring that you engage your core effectively and safely. Whether you’re new to Pilates or a seasoned practitioner, core engagement is key to unlocking the full benefits of this transformative exercise.

References

Calais-Germain, B. (2007) Anatomy of Movement. 2nd edn. Edinburgh: Churchill Livingstone.
Isacowitz, R. and Clippinger, K. (2011) Pilates Anatomy. Champaign, IL: Human Kinetics.
Richardson, C., Hodges, P., and Hides, J. (2004) Therapeutic Exercise for Lumbopelvic Stabilization: A Motor Control Approach for the Treatment and Prevention of Low Back Pain. 2nd edn. Edinburgh: Churchill Livingstone.
McNeill, W. (2010) The Complete Guide to Core Stability. London: Bloomsbury Publishing.
Fitt, S. S. (2016) Dance Kinesiology. 2nd edn. New York: Schirmer Books.