The core is not made up of just one muscle, but rather four main muscles that work together: the deep abdominal muscles (at the front), the multifidus (at the back), the pelvic floor (at the bottom), and the diaphragm (at the top), forming what is known as our stability cylinder.
Characteristics of the core muscles
To understand the core, it is important to understand the function of each muscle that makes it up:
- Deep abdominal / Transverse abdominal
This is the deepest abdominal muscle and acts as a natural belt, helping to stabilize the spine and control intra-abdominal pressure. It is activated in advance, before arm or leg movements, playing a key role in protecting the spine.
- Multifidus
A set of small deep muscles located along the spine. Their main function is to stabilize the spine, and their correct activation is essential for the prevention and management of low back pain.
- Pelvic floor
Forms the base of the stability cylinder and is responsible for essential functions such as urinary and fecal control, support of the pelvic organs, and contribution to trunk stability.
- Diaphragm
It is the main breathing muscle and plays a key role in trunk stability.
The relationship between the core muscles
The relationship between the four muscles that make up our stability cylinder is established for several reasons. On the one hand, when one of the muscles—multifidus, transverse abdominis, or pelvic floor—is activated, the others tend to activate together, either through shared fascial connections or similar neurological pathways.
On the other hand, the diaphragm, by relaxing and rising during exhalation, contributes to the regulation of intra-abdominal pressure. This change in pressure triggers the reflex contraction of the remaining core muscles, allowing the trunk to remain stable. This is why breathing plays such an important role in performing exercises and working the core.
Importance of the core and its relationship with Pilates
A functional core is essential for:
• Maintaining a posture in witch the spine is in optimal length
• Protecting the spine
• Preventing injuries
• Improving balance and coordination
• Making everyday and sports movements more efficient and safer
In Clinical Pilates, the core is the basis of the entire method. The exercises are performed with a focus on consciously activating the deep muscles, promoting control, precision, and quality of movement, rather than excessive force or compensation.
This muscle activation is reinforced through visual images and tactile and verbal feedback provided by the instructor throughout the session. Activating the core in a comprehensive manner contributes to increasing and correctly regulating intra-abdominal pressure, promoting greater stability in the lumbar spine.
In an upcoming blog, we will explore breathing in more depth and its importance in performing exercises and managing pain.
Stay tuned for more news!