BODY SOUL WELL

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  • Core Engagement and Stability in Pilates: Building a Strong Foundation

    Why Core Engagement Matters in Pilates

    Part 4  of the Pilates Essentials Series

    The core is the powerhouse of Pilates. In Pilates, core engagement isn’t just about having toned abs — it’s about creating stability, improving posture, and enabling efficient movement. When your core is active, every exercise becomes safer and more effective.

    “A strong centre supports everything else.”

    Benefits of a Strong Core

    • Improved Posture: A stable core supports spinal alignment and reduces strain on joints.
    • Enhanced Balance: Core strength helps maintain equilibrium during dynamic movements.
    • Injury Prevention: Proper engagement protects the lower back and hips.
    • Functional Strength: A strong core translates to better performance in everyday activities.

    Understanding the Core in Pilates

    When we talk about the “core” in Pilates, we mean more than just the rectus abdominis (the six-pack muscles). The Pilates core includes:

    • Transversus Abdominis (TA): The deepest abdominal layer, acting like a corset.
    • Multifidus: Small stabilising muscles along the spine.
    • Pelvic Floor: Supports the organs and works with the TA for stability.
    • Diaphragm: Integral for breath and core activation.
    • Obliques: Assist with rotation and lateral flexion.

    This interconnected system creates a strong, supportive centre for movement.

    How to Cue Core Engagement Effectively

    Teaching core activation is an art. Here are practical cues to help clients find and maintain engagement:

    1. Start with Breath

    Breathwork is the gateway to core activation. Use lateral breathing:

    • Inhale: Expand the ribcage sideways and into the back.
    • Exhale: Draw the navel gently towards the spine, activating the TA without gripping.

    Cue: “Imagine tightening a corset as you exhale.”

    2. Visualisation Techniques

    • “Think of zipping up a pair of jeans.”
    • “Draw your hip bones together without moving them.”

    3. Avoid Common Mistakes

    • Over-bracing: A common mistake is gripping too hard, creating tension.
    • Holding Breath: Keep breathing while engaging.
    • Pelvic Tilt Overload: Engagement should be subtle, not forced.

    Exercises to Build Core Stability

    Here are five Pilates staples for core strength and stability:

    1. The Hundred

    • Purpose: Warm-up and activate deep core muscles.
    • Key Cue: Maintain neutral spine while pumping arms.
    • Modification: Bend knees if needed.

    2. Single Leg Stretch

    • Purpose: Strengthens TA and obliques.
    • Key Cue: Keep pelvis stable as legs move.

    3. Plank/Leg Pull Down (modified)

    • Purpose: Full-body integration with core focus.
    • Key Cue: Avoid sagging hips; draw navel to spine.

    4. Bird Dog

    • Purpose: Stability during limb movement whilst working multifidus.
    • Key Cue: Keep ribs connected and spine neutral.

    5. Side Plank

    • Purpose: Targets obliques and lateral stability.
    • Key Cue: Lift from the core, lift out out the shoulder.

    Take the Time to Connect

    Whether you are teaching or practising Pilates, take the time to

    • Prepare the nervous system: breathe deeply, release tension from body & mind.
    • Find neutral position: the core muscles fire up most effectively in ideal alignment.
    • Feel the natural core activation with the exhale: this makes it easier to hold voluntarily as the mind has connected with the sensation.
    • Lateral/thoracic breathing: hold the contraction and feel the breath move into the ribcage, wide rather than deep.
    • Neuromuscular activation: warm up the core muscles and allow them to prepare for the work to come.

    Integrating Core Engagement into Every Pilates Session

    Core activation isn’t a standalone concept — it should underpin every exercise. Encourage clients (or yourself!) to:

    • Check-in before movement: Activate TA and pelvic floor. Breathe
    • Maintain engagement during transitions: Stability matters between exercises and before you start each exercise.
    • Release when appropriate: Avoid constant gripping; teach dynamic control. Consider at least a minute at the end of class in Savasana.

    Want to deepen your understanding of Pilates fundamentals? Stay tuned for Part 5: Alignment and Posture: Key Principles for Safe and Effective Movement next week!

    Pilates Teacher Training

  • The Power of Breathwork in Pilates: How to Cue, Teach, and Apply Lateral Breathing

    Part 2 of the Pilates Essentials Series

    Discover why breathwork is essential in Pilates. Learn how to teach lateral breathing, improve core activation, and enhance movement quality.

    Breath is one of the most misunderstood — and most transformative — elements of Pilates. While many clients arrive thinking Pilates is “all about the core,” they quickly discover that breath is the gateway to core activation, spinal support, and mindful movement.

    As teachers, we know that breathwork isn’t just a warm-up component. It’s a foundational skill that shapes the entire practice. Yet in assessments and classes, I often see breath either rushed, skipped, or taught in a way that confuses rather than empowers.

    This guide will help you teach breathwork with clarity, confidence, and purpose — whether your students are beginners, seniors, or advanced movers. Breathwork is an essential part of any warm up and preparation for a Pilates class.

    Why Breathwork Matters in Pilates

    1. Breath Supports Core Activation

    Pilates uses lateral thoracic breathing, which encourages expansion of the ribcage while maintaining gentle engagement of the deep core muscles. This allows the transversus abdominis to stay active without gripping or bracing.

    When breath and core work together, clients experience:

    • Better spinal support
    • Reduced lower back tension
    • Improved stability during movement
    • A sense of ease rather than strain

    For seniors or those with back pain, this is especially important.

    2. Breath Enhances Movement Quality

    Breath creates rhythm, flow, and control. When clients breathe well, their movements become:

    • Smoother
    • More coordinated
    • More efficient
    • Less strained

    Breath is the thread that ties the entire class together.

    3. Breath Regulates the Nervous System

    A mindful breathing practice helps clients shift from tension to ease. This is vital for:

    • Reducing anxiety
    • Improving focus
    • Enhancing body awareness
    • Supporting trauma‑informed teaching

    A calm nervous system allows for better learning and safer movement.

    4. Breath Improves Oxygenation and Performance

    Breathing deeply increases oxygen delivery to muscles, improving endurance and reducing fatigue. This is why breathwork is not just a warm-up — it’s a performance enhancer.

    Understanding Lateral Thoracic Breathing

    Lateral breathing encourages the ribcage to expand outwards and backwards, rather than lifting the chest or pushing the belly out.

    Key characteristics:

    • The ribcage widens like an accordion
    • The sternum stays soft
    • The shoulders remain relaxed
    • The abdominal wall stays gently engaged
    • The breath is smooth and continuous

    This breathing pattern supports the spine and prepares the body for controlled movement.

    How to Teach Breathwork Effectively

    1. Start With Awareness

    ALWAYS start with deep diaphragmatic breathing. Clients need to be breathing efficiently and be able to feel the natural core contraction on the exhalation in order to replicate it voluntarily.

    Then invite clients to place their hands on the sides of their ribcage. Ask them to feel the ribs expand into their hands as they inhale, and soften as they exhale.

    This tactile feedback is invaluable.

    2. Use Clear, Simple Cues

    Avoid over‑explaining. Instead, try cues like:

    • “Breathe wide into the sides of your ribs.”
    • “Let your breath expand your ribcage like wings.”
    • “Soften your chest and let the breath move sideways.”
    • “Exhale and gently draw the lower ribs together.”

    These cues encourage natural movement without forcing.

    3. Pair Breath With Movement

    Breath should support the movement, not distract from it. For example:

    • Inhale to prepare or lengthen
    • Exhale to engage, stabilise, or flex

    This pattern helps clients feel grounded and supported.

    4. Offer Variations for Different Populations

    For seniors:

    • Keep cues slow and simple
    • Avoid breath-holding
    • Encourage gentle rib expansion

    For beginners:

    • Use tactile cues
    • Keep the breath natural
    • Avoid over-correcting

    For advanced clients:

    • Explore breath patterns that enhance flow
    • Use breath to deepen spinal articulation
    • Introduce breath‑initiated movement

    Breathwork Warm-Up Exercises

    Here are simple breath-focused warm-up drills you can use at the start of any class:

    1. Supine Rib Expansion

    • Knees bent, hands on ribcage
    • Inhale wide, exhale soften
    • Focus on releasing chest tension

    2. Seated Breath and Spine Mobilisation

    • Inhale to lengthen the spine
    • Exhale to gently flex or rotate
    • Perfect for seniors or those with limited mobility

    3. Arm Sweeps With Breath

    • Inhale arms overhead
    • Exhale arms lower
    • Encourages coordination and shoulder mobility

    Common Breathwork Mistakes (and How to Fix Them)

    ❌ 1. Over‑breathing or forcing expansion

    Fix: Encourage soft, natural breath. No pushing.

    ❌ 2. Lifting the chest instead of widening the ribs

    Fix: “Keep the sternum soft.”

    ❌ 3. Gripping the abdominals

    Fix: “Let the belly soften on the inhale.”

    ❌ 4. Breath-holding during effort

    Fix: “Keep the breath flowing like a wave.”

    ❌ 5. Over-cueing

    Fix: Use fewer words. Let clients feel, not think.

    Case Study: Breathwork Transforming Movement

    One of my clients struggled with neck tension during core work, even with the upper body down. After teaching her to soften the chest on the inhale, actively release stress and work within her ability level, her neck tension reduced dramatically. Clients often believe that the harder they work, the quicker results, but this simply isn’t true.

    She reported feeling “lighter, stronger, and more connected” — all from focussing on keeping her breath controlled and flowing.

    This is the power of breathwork.

    Key Takeaway

    Breathwork is not an add‑on — it’s the foundation of Pilates. When taught well, it enhances core activation, improves movement quality, supports the nervous system, and deepens the mind‑body connection.

    Teach breath with clarity and intention, and your clients will feel the difference in every movement.

    Learn how to teach Classical Mat Pilates with attention to the fundamental essentials on my Pilates Teacher Training Course.

    #pilates #pilatesbreathing #thoracicbreathing #lateralbreathing