When people think of the core, their mind tends to go straight to the thought of having a rippling ‘six-pack’! The reality is when we think about what our ‘core’ actually is, and what the idea of ‘centering’ really means, there is more to it than just our outer abdominal muscles. In actual fact, we have four layers of stomach muscles across the front of our body, and it is the deepest layer of our stomach muscles that can work to provide stability and support to our spine.

‘Centering’ refers to engaging our deepest abdominal, back, and pelvic floor muscles, while supporting the lower back in a ‘neutral’ spine position. Therefore, before we can focus on centering, it is important that we find a neutral spine. The neutral spine position basically refers to being in a position that supports the natural curves of the spine.

Working these deeper core muscles in more isolation is not going to give you that ‘abs burn’ that you will get from working the outer abdominal muscles because they are built more for endurance but think of these muscles as giving a big hug to your spine and all the abdominal organs. They also support posture and breathing. 

So with that in mind, after finding a neutral spine, lying on your back with the knees bent in the APPI Pilates Rest Position can be a great place to start, to find greater core awareness.

Different centering cues will work for different people, but here is an example: As you exhale, imagine zipping up the zip on a pair of jeans, from hip bone to belly button. Inhale to release. 

Breathing should be natural and not forced. This should feel like everything is very subtly drawing in, rather than bracing out. Remember, this is just one cue that might make sense for you and your body but there are many others.

Once you have some awareness of activating those deeper core muscles in more isolation, here are some examples of exercises incorporating the deep core muscles with increased movement and load.

• APPI Pilates Scissor Level 1

This exercise looks easy but takes quite a bit of thinking! The movement focus of Scissor Level 1 is to achieve stability around the lower back and hips while the leg is moving.

Here are some Unite Health APPI scissor progressions starting from the very basics and progressing to the highest level. Scissor is such a great exercise for building core endurance and stability which is why it is one of our top 3 Pilates centering exercises. 

• APPI Pilates Hip Twist Level 1:

Hip Twist Level 1 also works to achieve stability around the lower back and hips, but this is more of a rotary stability challenge as the hip rotates out.

• APPI Pilates One Leg Stretch Level 1

This exercise is a great one to work on centering and stability in a movement that resembles walking.

These are just some of the APPI Pilates foundational exercises that help, particularly to maintain control around the lower back and pelvis. We hope this has helped give you some insight into the importance of training the deeper core muscles, as well as provide you some insights into why they matter!

APPI Pilates Instructor Course

Are you interested in becoming an Internationally recognised APPI Pilates Instructor?

About the author:

Mari Yammas is our newest addition to the Unite Health team. Mari is a qualified physiotherapist, with a passion for wellness through pilates. Marilena was introduced to the APPI method while living in London, and went on to work at APPI's Wimbledon clinic. 

She also works as a Pilates guru for Steph Claire Smith and Laura Henshaw's @keepitcleaner 

You can find her at @i_do_pilates_