The Pilates Doctor

Important body awarness

Core stability is essential to good health for everyone: from young to old, from athlete to couch potato. Core stabilization exercises should be part of every person’s health regimen.

 Exercises should be part of every person's health regimen.



Every time you move, your body depends on certain "core" muscles to hold you steady while other muscles actually move your body. These core muscles lie deep within the "trunk" of the body and generally attach to the spine, pelvis and muscles that support the scapula. Core muscles stabilize those areas to create a firm foundation for coordinated movement of the legs and arms.

If your core muscles are strong and they contract when they should 

1.Your posture is better.

2.Your body is balanced.

3.Your movement is more efficient and balanced.

4.You are less likely to be injured.


  • Core stability is essential to good health for everyone: from young to old, from athlete to couch potato. Core stabilization

Center Activation


Here's How

1.    Very slowly send your naval  to your spine

2.    Imagine as if you have a girdle slowly tightening it is a gently activation so not to force it,

3.    This will create a flatter stomach

4.   Pelvic floor will switch on automatically in some cases!

5.    Hold it there as long as you can over time you will not have to think about it,

6.    This is your Transverse Abdominal muscle working

7.    You are now working your abdominal muscles over time you will train these muscles to activate on there own

8.    You will have to practice this every day depending on how weak your abdominal muscle are



Sitting up straight 

As often as you can your back away from the chair imagine as if you have a string above your head and someone is pulling you up as tall as you can


What is Core Stabilization?

Think of the spine as a stack of separate bones with fluid-filled discs between the bones as a cushion. That doesn't sound very stable, does it? It's a good thing that layers of soft tissue such as cartilage and ligaments connect to the spine to make it more stable.

Your spine is also stabilized by a group of muscles attached to the spine at critical areas. If these muscles are strong and working properly, your body will have a solid base for movement and will be able to absorb the impact and vibrations created by moving around on a solid surface‚ like the ground we all walk on.

Inner Core Muscles

The main muscles involved in core stabilization are not always obvious because they are buried beneath other muscles. Your transverse abdominus, for example, is hidden underneath your rectus abdominus (or "six-pack") and encases the area beneath your navel. The multifidus muscle lies along your spine and connects the vertebrae (bones) together. The pelvic floor muscles also aid in stabilizing your spine but are usually only noticed when contracted to prevent urination.

Outer Core Muscles

Other muscles that are closer to the surface, and somewhat more noticeable, also help with core stabilization. The muscles in your back and buttocks, around your pelvis and hips, and your sides are all "outer-core" muscles that assist stabilization


Core stability

In the world and health and fitness many `buzz words` come and go, but the phrase `core stability` - or `core strength` as it is otherwise known - has been around for a number of years now and shows no sign of disappearing any time soon. The `core` in core stability refers to three major muscle reasons in your body - the abdominal, pelvic and lower back muscles - essentially all the muscles that are situated between the base of the ribcage and the pelvis. All of these muscles are designed to work together to support your spine and effectively maintain good balance and posture, though levels or core strength or stability can vary from person to person.

Though the idea of core stability may appear to be very recent or fashionable in the fitness world at the moment, having a high level of core strength and stability is actually very important for everyone from athletes to senior citizens. Every time we move - be is to sit in our favourite comfy chair or reach over the table for the salt shaker at dinner time - our core muscles are tensed, forming the foundation for the movement of the entire body. It is because of this that training your core muscles and increasing your core muscle strength has a number of significant advantages for both your posture and your overall health.

First and foremost, having good core stability is very important for good posture. Having good posture does not necessarily mean standing or sitting up straight as many people believe, but actually means standing or sitting in a position which places the least amount of strain on your spine and is least likely to cause back or neck ache due to the muscles straining to maintain an incorrect posture. Having a good posture also means holding the body in a position where the ribcage can move most freely and thus breathing is free and not laboured. Having good core stability means that the muscles in the pelvis, lower back and abdomen can support the spine in maintaining a posture that is comfortable and healthy for the body, thus preventing back and neck ache.

As well as good core stability, there are also other advantages to having good core strength/stability. Having good core strength means that a person can exert greater control over their body, which is useful not only for everyday balance, but also important for those who take part in sports. Having greater control over ones body means you can move with greater confidence and accuracy - something which is likely to improve your game, regardless of what sport it is you enjoy. High levels of core strength are also known to improve running speed and further more reduces the likelihood of receiving sports related injuries or injuries linked to having bad posture.

There are many ways in which the core muscles can be trained to improve core strength and stability. Firstly, a number of weights and resistance machines in gyms are designed to work on either the abs or the lower back and these will certainly help strengthen abdominal muscles. Additionally, exercises on mats or with equipment such as gym balls can useful in strengthening core muscles and all gym staff or personal trainers should be able to advise on simple exercises that will make a huge different to your core stability. Lastly, pilates is excellent for those wishing to improve their core strength, as it is specifically designed to strengthen and tone the muscles in the pelvis, abdomen and lower back.