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Healing Through
Mind-Body Movement: Traumatic Brain Injury
Pilates Tips
Master Trainer Tips: How to Actually Engage Your Core During Class
Recipe
Post-Workout Meal: The Social Media Famous Tortilla Quiche
Pilates is complete coordination of body, mind and spirit.
- Joseph Pilates
Member Success Story
Rehabilitating a Traumatic Brain Injury Through Mind-Body Movement
Club Pilates Palm Springs Member, Angela C
Pilates Tips from a Master Trainer
How to Properly Engage Your Core
You may have had those moments in class where you think to yourself - can I actually feel what’s supposed to be happening here? Master Trainer Marilyn is here to give us all the tips!
Pilates is the ultimate love letter to our core, sculpting and strengthening our deepest muscles, improving posture, and creating that long, lean look we crave. But engaging your core isn’t just about sucking in your stomach and hoping for the best. It’s an art, a technique, a powerhouse of movement that fuels every exercise. Let’s dive into the essentials of core engagement in Pilates and discover how to awaken those deep muscles, prevent injury, and feel stronger than ever.
Start With the Breath – Oxygen is Your Power Source
Pilates breathing isn’t just about inhaling and exhaling—it’s about creating stability. A deep inhale expands the ribcage, while a slow, controlled exhale engages the transverse abdominis (the deepest core muscle) like a corset around your midsection.
Deepen the Transverse Abdominis connection
The transverse abdominis (TA) is like an invisible waist trainer, wrapping around your torso to provide stability and support.The secret to deepening the engagement? While you exhale, think of pulling your belly button toward your spine—not by sucking in, but by gently drawing the lower abs inward and upward. This activation supports your spine, improves posture, and strengthens your core from the inside out. Unlike typical shallow chest breathing, Pilates emphasizes lateral thoracic breathing—a technique that maximizes lung capacity while keeping the abdominals engaged. Here’s how to do it:
Inhale through the nose, expanding your ribcage laterally (imagine your ribs widening like an umbrella opening).
Exhale deeply through the mouth, drawing your navel toward your spine and wrapping your waist muscles in a controlled hug.
Keep the breath flowing naturally, avoiding shallow breathing in the chest or belly.
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By breathing this way, you maintain core engagement while allowing your muscles to receive ample oxygen, enhancing endurance and fluidity in movement.
When to Inhale and Exhale
In Pilates, breath is not random—it’s timed with movement for optimal core activation:
Exhale on the effort (lifting, pressing, rolling up) to engage the deep abdominals. Inhale on the return (lowering, relaxing, resetting) to prepare for the next movement. As you progress in your practice, flip your breath and challenge yourself to maintain the same level of powerhouse/core engagement
Connect the Ribs – Say No to Flared Rib Cages
A common mistake in core work is allowing the ribcage to flare, creating an exaggerated arch in the back. This disconnects the core and shifts strain to the lower spine. Instead, on the exhale, visualize gently drawing or “knitting” your ribs together and sinking them down to the mat. This subtle adjustment maintains core integrity and enhances overall strength.
Master the Art of the Pelvic Placement
Picture this: You're in the middle of your Pilates session, moving through a set of roll-ups or teasers, and you feel... nothing in your abs. Instead, your lower back is screaming, your hip flexors are taking over, and your form is suffering. The culprit? Your pelvic placement—the unsung hero (or villain!) of core engagement.
Your pelvis is the foundation of your core. If it's out of alignment, your ab muscles won’t fire properly, and instead of sculpting that strong, toned center, you’ll overwork your back and hips—leading to discomfort, poor posture, and, worst of all, minimal results. Let’s break it down.
Neutral vs. Imprinted Spine: What’s the Difference?
Pilates instructors often cue two key pelvic positions:
Neutral Spine: Your natural spinal curvature is maintained, with a small space between your lower back and the mat. This allows your deep core stabilizers—the transverse abdominis and multifidus—to do their job. Imprinted Spine: The lower back gently presses into the mat, reducing the space under your lumbar spine. This position engages the rectus abdominis (the six-pack muscle) more actively, often used when building the core or in long core series to prevent excessive arching. If you feel your back screaming and hip flexors overworking, choose an imprint every time!
Activate the Full Powerhouse – It’s More Than Just Abs
In Pilates, the “Powerhouse” isn’t just about the abdominals—it includes the lower back, glutes, and pelvic floor. Engaging the entire powerhouse creates a solid foundation for movement. Squeeze your glutes, stabilize your lower back, and gently lift through the pelvic floor to create total core activation.
Pelvic floor engagement can feel like the “white whale” of your pilates practice. When you are in alignment and engage your core, the pelvic floor will automatically fire. However, finding the feeling of activating the muscles of the pelvic floor can be more challenging.
For a basic activation, imagine gently stopping the flow of urine midstream. Another cue is to visualize either gently stopping the flow of passing gas or pulling the perineum upward, as if lifting from within. Underactive pelvic floor muscles can be a contributor to low back pain and overactive pelvic floor muscles can cause tension and discomfort. Alternate engagement with conscious relaxation to maintain a balanced core.
Inhale: Relax the pelvic floor as the diaphragm expands. Exhale: Gently lift and engage the pelvic floor along with your deep core muscles.
Slow and Steady Wins the Race
Momentum is the enemy of core engagement. When we rush through movements, we bypass the stabilizing muscles and let larger, dominant muscles take over. Pilates is about precision, control, and fluidity. Moving slowly forces your core to do the work, maximizing muscle engagement and delivering those deep, sculpting results.
Align the Spine – Your Posture’s Best Friend
Every Pilates move starts with spinal awareness. Whether you're lying down, sitting, or standing, your spine should be long and aligned. A properly engaged core prevents excessive arching or rounding, ensuring that every movement strengthens rather than strains. Think of your spine as a string of pearls—aligned, lengthened, and supported by your deep abdominal muscles.
Keep the Neck Relaxed – No Tension Allowed
Straining the neck is one of the biggest culprits of improper core engagement. When the core is weak, we compensate by gripping the neck and shoulders. Imagine the base of the skull is the back bumper of a car and you are backing the car into a garage. Keep the chin slightly tucked, and let your core—not your head—do the work.
Tune Into the Mind-Muscle Connection
Your core is always there, but are you truly engaging it? The mind-muscle connection is the difference between going through the motions and actually feeling the burn. Before each movement, take a second to consciously activate your core. Ask yourself, “Where am I feeling this?” If the answer isn’t deep in your core, adjust your alignment and try again.
Final Thoughts: Awaken Your Inner Powerhouse
Pilates is about precision, control, and centering (aka deep core engagement before every movement). By incorporating these powerful techniques, you’ll transform the way you move, feel, and connect with your body. Whether you’re a beginner or an advanced practitioner, these principles will elevate your practice and take your core strength to new heights.
So, the next time you step onto the studio, remember: your core isn’t just working for aesthetics—it’s the powerhouse that supports every move, every breath, and every moment of your day. Engage it fully, and watch the magic unfold. It is truly the foundation of “DO PILATES. DO LIFE”.
Written By
Marilyn Harder
Club Pilates Master Trainer
Marilyn Harder brings nearly 25 years of Pilates teaching experience, and holds over 70 certifications in the industry. Her expertise extends to troubleshooting dysfunctional movement patterns, honed through personal experience and collaboration with a physical therapy program in a retirement community. Having guided over 500 individuals through the 500-hour comprehensive Pilates Teacher Training program, Marilyn also designs alignment and functional movement-focused continuing education classes for Pilates instructors. Beyond her professional pursuits, she cherishes time with her five children and enjoys paddleboarding for leisure.
Recipe In Partnership with Eggland’s Best
Social Media Famous Tortilla Quiche
This single-serve quiche is a quick, balanced and filling meal for after a workout. Put a whole grain tortilla into a round cake pan, add in Eggland’s Best eggs and other fillings like cheese and veggies, and bake! Each quiche has about 20 grams of carbs to replenish energy and almost 30 grams of protein to support muscle repair.
Recipe Author:
Dawn Jackson Blatner, Registered Dietitian Nutritionist
Prep Time: 5 minutes
Cook Time: 12 minutes Servings: 1 quiche
INGREDIENTS:
2 Eggland’s Best Eggs
1/4 cup cottage cheese
1 whole grain tortilla (a little bigger than the cake pan you’ll use)
1/2 cup chopped baby spinach (or your favorite veggie)
2 tablespoons shredded cheddar cheese
INSTRUCTIONS:
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ADDITIONAL NOTES:
If you have a smaller air-fryer, use a 6” cake pan instead of a traditional 9”.
No air-fryer, no problem! Bake quiche in the oven at 350 degrees F for 20-25 minutes.
Eat immediately or store covered in the fridge for up to 3 days and warm in microwave or air-fryer.
Preheat air-fryer to 325 degrees F.
Whisk together Eggland’s Best Eggs and cottage cheese.
Place tortilla in a round cake pan so it makes a little bowl shape, pour in egg mixture, and top with spinach and cheddar cheese.
Cook for 12 minutes, until the egg is set and cheese is melted.
DIETARY INFO:
Vegetarian, no added sugar
NUTRITION INFO:
Serving size: 1 quiche
Calories: 360
Total Fat: 16g
Saturated Fat: 6g
Trans Fat: 0g
Cholesterol: 370mg
Sodium: 510mg
Carbohydrate: 22g
Dietary Fiber: 4g
Added Sugar: 0g
Protein: 28g
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