What is our core?
When thinking about the core most people assume that it refers to their abdominal muscles, however there are 29 pairs of muscles that make up the core and include muscle groups that connect into the pelvis from the spine and hip area. It can help to think of these muscles as a box in the centre of the body, the top is the diaphragm, the large muscle below the lungs. The base includes the pelvic floor and girdle of muscles around the hips. The abdominal muscles are the front of the core box. At the back are the paraspinal muscles that support the spine, and the large gluteal muscles of the bottom.
The core in Pilates.
In Pilates classes we work on every muscle and joint in the body, but we pay specific attention to developing strength in the core muscles, or The Powerhouse as it is referred to in Pilates.
According to Joseph Pilates, The Powerhouse is the centre of the body and when strengthened it offers a solid foundation for any movement. It helps to drive your power into the extremities, enabling you to do daily activities with ease. It also protects your spine and spinal cord, supporting your body’s communication pathway to the brain. With a strong Powerhouse, one endeavours to learn the 6 principles of Pilates: Concentration, Control, Centering, Flow, Precision and Breathing.
The Diaphragm
The diaphragm, located below the lungs, is the major muscle of respiration. It is a large, dome-shaped muscle that contracts rhythmically and continually, and most of the time, involuntarily. Upon inhalation, the diaphragm contracts and flattens and the chest cavity enlarges. The Diaphragm is important because breathing properly allows you to activate your deep core - and good activation of your deep core is essential if you want the rest of your core muscles to work properly and help you prevent things like back pain.
The Pelvic Floor
The pelvic floor is a group of muscles and ligaments that support the bladder, uterus, and bowel. The openings from these organs, the urethra from the bladder, the vagina from the uterus and the anus from the bowel pass through the pelvic floor. A strong pelvic floor will maintain the health and function of these systems and become essential as we increase in age.
The abdominals
One of the main muscles involved in the core, and arguably the most important, is called the Transverse Abdominis. It is the deepest layer of abdominal muscle, running flat across the front of the body and wrapping around the spine. We use this muscle in every Pilates movement as it provides stability and protection. We also work with our obliques which help with rotation of the body, and the Rectus Abdominis (more commonly known as the six pack) which help with flexion of the spine. By strengthening the abdominal muscles, we can reduce the load placed on the back and reduce back pain.
The Paraspinal muscles
It surprises people to learn that our back muscles are also part of our core, including the erector spinae (the rope-like muscles next to your spine) the multifidus (a very deep muscle that runs along your spine) and the quadratus lumborum (another deep muscle in your lower back, above your hips). It is essential that we strengthen these muscles along the back of the body, to keep our strength even. By strengthening these muscles our body will function in the way it was designed and so reducing general aches and pains.
Gluteal muscles
The gluteal muscles, often called glutes, are a group of three muscles which make up the gluteal region commonly known as the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum (around the pelvis) and insert on the femur (the thigh bone).Strong gluteals are important for proper pelvic alignment, propulsion during walking and running, and even standing on one leg. Gluteals also help support the lower back during lifting and help prevent knee injuries.
Why you should strengthen your core.
Every movement you make has a ripple effect going up or down the body to adjoining links of the chain. Therefore, weak, or inflexible core muscles can impair how well every part of your body functions. A strong core enhances balance and stability, which helps to prevent falls and injuries. A strong core underpins almost everything that you do.
Some of the benefits to having a strong core include:
Every day acts become easier – simple things such as bending to put on your shoes or turning to look behind you are mundane actions that you will pay little attention to until they become difficult or painful. By maintaining a strong core, you will keep simple bodily functions working properly.
Working life can improve – jobs that involve lifting and twisting involve your core, but less obvious tasks such as sitting at a desk for hours engage your core as well. Sitting at a desk can make back muscles very stiff, especially if you have poor posture. The best way to maintain good posture is a strong core!
A healthy back – back pain can be extremely painful, debilitating even and 4 out of 5 people are said to suffer at some point in their life. By maintaining a strong core your abdominals will be able to take some of the work away from the back, resulting in little or no back pain.
Improved sports performance – hobbies such as golf, tennis, running and swimming, to name a few, can be greatly improved by having strong core muscles.
Easier house work/gardening – lifting, twisting, bending, carrying and reaching are some of the movements the body will use when cleaning the home, or tidying the garden. Every single movement involved will benefit from having a strong core. Movements will feel easier and lighter, and you will suffer less with aches and pains.
Better balance and stability – your core stabilises your body, allowing you to move in any direction, or to stand on the spot without losing your balance. A strong core will lessen your risk of falling and hurting yourself, especially as we get older.
Good posture – if you have good posture, you will not only look better but you will feel better too. Weak core muscles contribute to slouching. Having good posture lessens wear and tear on the spine and allows you to breathe deeply.
A final note
Weak, tight, or unbalanced core muscles will cause many different issues within the body, and while it is important to build a strong core it is unwise to aim only for the elusive 6 pack. To have an effective core you need to train all areas equally to create balance, and not just work the abdominals.
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