Body Wise*

Tracy Broyles is a PhysicalMind Institute Certified Pilates Instructor, instructing classes since 2000.

Jerry Roylance is a PhysicalMind Institute Certified Pilates Instructor on all apparatus. Active in the fitness environment for over eight years.

Stephanie Lanckton (model) is a Physical Mind Institute Certified Instructor and co-founder of Pearl Pilates and founder of Plumline Pilates.

All practice at the Pearl Pilates Studio; 1211 NW Glisan, Suite 206; Portland, OR. You can contact them at 503-860-0250.

*The information contained herein is not intended to diagnose or treat ANY medical condition.

The Core and Pilates

By Tracy Broyles and Jerry Roylance

The colored area is the transverse abdominus.

The core is the part of the body many of us have heard about in the last few years, however, most of us don’t know or understand exactly what the core is. The core is used in practically everything we do. While walking, running, sitting, reaching, standing, anything that is done using the body is done using the core.

Some strength exercise regimes focus only on the global muscles: the rectus abdominus (the “six-pack” muscles) the obliques, and the spinal erectors (back muscles). However when we refer to the core muscles we are talking about the deepest layer of muscles in and around the torso. These muscles consist of the pelvic floor, the multifidus (deep spinal muscles), the transverse abdominus, and the diaphragm. These muscles act as a support system for the lumbar spine, the pelvis, and the organs in the abdominal cavity.

As you can see there are many muscles that make up the core. We are going to focus on the transverse abdominus (TA). The TA is a vital muscle often overlooked and not worked. The TA is the deepest layer of muscle around the torso. It attaches to the fascia (connective tissue) that fuses to the erector spinae and wraps around the torso to the fascia connecting to the rectus abdominus. It also connects with the lower six ribs and the crest of the pelvis and ends above the pubic bone. This muscle literally acts like a corset. One of the most interesting things about the TA is that the muscle fibers run horizontally. The horizontal fiber means that when the TA engages it tightens in towards the center of the body, toward the organs and bones.

Another interesting and important quality of the TA is that it is a skeletal stabilizer, as opposed to a mobilizer. What that means is that the TA supports bones, sustains length, particularly between the ribcage and pelvis hence supporting the lumbar spine, and can also move with you into any position that you may find yourself in. Comparatively most other muscles are mobilizers, meaning they move your body through space in a predetermined range of motion. For instance when the rectus abdominus engages, the ribcage depresses and your body flexes forward. When the TA engages, the torso lengthens and your belly moves in and up towards your center. It is important to know that engaging the TA happens at about 30% of muscular effort. Clients are often surprised at how subtle and nuanced the engaging of the TA is.

The TA works in conjunction with the pelvic floor. The pelvic floor is a group of muscles that form a hammock of fibers acting like a sling between the pubic bone and the tailbone. It also works in conjunction with the diaphragm, a large dome-shaped muscle, that looks like an umbrella located under the rib cage. Not to forget, as it is important, the TA also works with the multifidus muscles, the multifidus is connected to each individual vertebrae of the spine. It is only one of several layers of spinal muscles. All together these make up the cylinder of the core.

The lumbar spine is in danger of being injured if the TA is weak and has never been properly trained. Even an athlete, if not taught to use the core, will eventually suffer an injury in the lower back, let alone us mere mortals. The core is an integral part of low back health. For reasons of vanity it plays an important role in being able to flatten the abdomen. In addition, it helps support the abdominal organs and lengthens the torso. Statistics show that over 25 million Americans have incontinent problems that also may be helped when correctly using the core. A strong core can improve one’s posture and endurance.

Here is how you can feel if your TA is engaged. With your hands resting on the inside of your hip bones, inhale and then exhale feeling the flesh move gently back but not tightening and especially not bulging. See if you can hold this for ten seconds. While holding you should be able to breathe freely and not be tense. If you shorten at all in your torso while trying to engage, then you have worked too hard. Remember the action of the TA is an inward lengthening action. It is not being worked correctly if you are allowing your trunk to shorten; which may feel as if your ribs are drawing towards the hipbones, the pubic bone drawing up towards the navel, or one side of the ribs moving closer to the side of the pelvic crest. All of these are shortening actions; imagine these places all moving away from each other.

Many books have been written about the core. One could take each individual muscle and write a chapter. Whole exercise philosophies have been created for the sole purpose of working the core.

This article in no way encompasses the depth of this subject, but we sincerely hope it has brought about a better understanding of the core.

Tracy Broyles is a PhysicalMind Institute Certified Pilates Instructor, instructing classes since 2000. Jerry Roylance is a PhysicalMind Institute Certified Pilates Instructor on all apparatus. Active in the fitness environment for over eight years. They practice at the Pearl Pilates Studio; 1211 NW Glisan, Suite 206; Portland, OR. You can contact them at 503-860-0250.