Pilates has been around for a long time, but only recently have scientists started studying it closely. Many of the benefits that early Pilates fans talked about—like better core strength, flexibility, circulation, and balance—are now being supported by research.
One key part of Pilates is the focus on the transversus abdominis muscle. This muscle is deep in your lower abdomen, below your belly button. In Pilates, you often hear cues to “pull in” your lower abdomen. This action helps strengthen your core and supports your spine.
Here’s how it works: When you do Pilates exercises, the transversus abdominis engages to help stabilize your trunk. This muscle is usually the first to activate when you move your arms or legs, providing core stability. It helps with breathing, especially when you exhale forcefully, as seen in Pilates breathing techniques.
In addition to the transversus abdominis, other muscles like the lumbar multifidus (lower back), pelvic floor muscles, and diaphragm also work together. This combination helps maintain pressure in your abdomen, which supports your spine and improves overall stability.
Abdominal Exercises in Pilates
The goal of Pilates abdominal exercises is to strengthen your core muscles (like the rectus abdominis and obliques) while putting minimal stress on your lower back. Many traditional exercises focus on building maximum strength, but they might not always be effective for everyone.
Pilates stands out because it uses a variety of exercises to challenge your abdominal muscles in different ways. This approach helps build both strength and endurance. Research shows that using different exercises is important for developing and maintaining core strength.
So, Pilates isn’t just about doing crunches; it’s about engaging your core muscles in diverse ways to achieve better results and support your overall fitness.