A Beginners Guide To Building Core Stability With Pilates
If you’ve been curious about Pilates and keep hearing how great it is for your “core,” you’re not alone. Pilates has become a go-to fitness method for building strength from the inside out.
Whether you're a complete beginner or just looking to enhance your current routine, this guide will help you understand the fundamentals of core stability and how Pilates can transform your posture, balance, and overall strength.
What Is Core Stability?
Core stability refers to the ability of your trunk muscles especially those around the abdomen, pelvis, lower back, and hips to support your spine and maintain alignment during movement. A strong, stable core helps prevent injury, improves posture, supports efficient movement, and even enhances breathing.
There are a number of muscles that are involved in stabilising your core
These muscles include:
Transversus abdominis (deep abdominal muscle)
Multifidus (deep spinal muscle)
Pelvic floor muscles
Diaphragm
Obliques and rectus abdominis
Glutes and hip stabilisers
For the beginner:
In this blog we will look at the most important of your stabilising muscles the Transversus Abdominis (Trans ab). Ideally you should use your Trans ab muscle to stabilize your hips. This allows you to relax your upper leg, hip flexor, and lower back muscles.
The trans ab starts on your hip and spine and attaches into the front of your pelvis. It is like a tyre that wraps around your body.
It is designed to act as a postural muscle. This means it should be engaged all of the time. The level of contraction varies as to the physical activity you are doing e.g. standing relaxed = no more than 10%; lifting something heavy = up to 100%.
How to activate Your Trans ab:
Engaging your Trans ab and maintaining the correct level of contraction will take practice.
As a general guide you should feel the abdominal contraction an inch below your navel.
If you feel your lower back tighten at the same time you have over contracted the Trans ab.
The easiest way for men to engage the Trans ab is to draw your testicles upwards.
For women, imagine stopping yourself from going to the toilet mid-stream.
The best way to assess how you use your Trans ab is to get a real time ultrasound assessment. This assessment can also include the pelvic floor muscles (for women). The ultrasound allows you to see in real time how well you contract these muscles and how well you can sustain the contraction.
Why Choose Pilates for Core Stability?
Pilates was developed in the early 20th century by Joseph Pilates, who designed the method to improve physical and mental well-being through precise, controlled movements. Pilates is particularly effective at developing core strength because:
It targets deep stabilising muscles often neglected in traditional workouts.
It emphasises quality of movement over quantity.
It incorporates breath control, posture awareness, and mind-body connection.
It’s low-impact, making it accessible for people of all fitness levels and ages.
Key Principles of Pilates:
Before diving into exercises, it’s helpful to understand the core principles of Pilates. These form the foundation of each movement:
Centering – All movement stems from the core.
Concentration – Being present and mindful enhances muscle recruitment.
Control – Movements should be precise and deliberate.
Precision – Focus on proper form and alignment.
Breath – Coordinated breathing supports the movement and engages the core.
Flow – Movements should be smooth and connected.
Types of Pilates:
1. Traditional or Floor Pilates:
Refers to the original form of Pilates exercises as developed by Joseph Pilates in the early 20th century. These exercises are performed on a mat on the floor, using body weight and controlled movement to build core strength, flexibility, coordination, and body awareness.
Key Characteristics of Traditional/Floor Pilates:
Mat-Based
All exercises are performed on the floor, using a Pilates mat for cushioning and support.Core-Focused
Emphasises activation of the "powerhouse" the core muscles, including the transversus abdominis, pelvic floor, diaphragm, and multifidus.Controlled Movements
Each movement is slow, deliberate, and coordinated with breath, prioritising precision over repetition.Minimal Equipment
May use small props like a magic circle, resistance band, dumbbell arm weights, or foam roller, but traditionally no large machines like the Reformer.Sequential Flow
Exercises are often taught in a specific sequence designed to warm up the body, challenge stability, and cool down with stretches.
Who It's For?
Generally suitable to people without physical injuries (can be used for injury rehabilitation under direct supervision).
Athletes looking to enhance performance and prevent injury
Those wanting a low-impact but effective strength and conditioning workout
Who Should Take Caution or Seek Advice First?
People with acute injuries, osteoporosis, or spinal conditions should consult a healthcare provider or trained Pilates instructor before starting
Some exercises may need to be avoided or modified
2. Machine Pilates:
Also known as Reformer Pilates or Apparatus Pilates, is a form of Pilates exercise that uses specialised equipment to provide resistance, assistance, and support during movement. The most common machine is the Reformer, though other equipment includes the Cadillac (Trapeze Table), Wunda Chair, and Ladder Barrel.
Key Features of Machine Pilates:
Equipment-Based: Uses spring-loaded machines that offer adjustable resistance.
Controlled Movement: Focuses on precise, slow, and controlled movements that improve strength, flexibility, and alignment.
Core Engagement: Like mat Pilates, it targets deep core muscles, but the equipment allows for more variation and support.
Low Impact: Gentle on the joints, making it suitable for rehabilitation, injury prevention, or low-impact fitness.
Full-Body Workout: Engages muscles throughout the entire body, often in multi-plane movements.
Common Machines:
Reformer: A sliding carriage with adjustable springs, ropes, and pulleys. It allows hundreds of exercises in different positions (lying, kneeling, sitting, standing).
Cadillac: A bed-like frame with bars, straps, and springs. Great for rehabilitation and advanced conditioning.
Wunda Chair: A compact chair with pedals and springs, used for seated, standing, and arm-based exercises.
Ladder Barrel: Used for stretching, back extension, and core strength.
Who It's For?
Beginners seeking guided movement and support
Athletes looking to enhance performance and prevent injury
People recovering from injuries or surgeries
Those wanting a low-impact but effective strength and conditioning workout
3. Clinical Pilates
Clinical Pilates is a form of physical exercise that combines traditional Pilates principles with evidence-based rehabilitation techniques. It is typically prescribed and supervised by qualified health professionals such as physiotherapists, osteopaths, or exercise physiologists. The primary focus of Clinical Pilates is to aid in injury recovery, prevention, and the improvement of posture, stability, and movement control.
Key Features of Clinical Pilates:
Individualised Programs: Exercises are tailored to a person’s specific injury, health condition, posture, or movement dysfunction.
Initial Assessment: A clinical assessment (often by a physiotherapist) identifies muscle imbalances, postural issues, and movement patterns before designing a Pilates program.
Injury Prevention & Rehabilitation: Often used for people recovering from back pain, post-surgical rehabilitation, or chronic musculoskeletal conditions.
Focus on Core Stability: Emphasises deep abdominal, pelvic floor, and spinal stabilising muscles.
Professional Supervision: Conducted in small group or one-on-one settings under the supervision of a trained health professional to ensure safety and correct technique.
Use of Equipment: May incorporate Pilates equipment such as reformers, trapeze tables, and small apparatus (balls, bands, foam rollers).
Who it’s for?
Individuals recovering from injury or surgery (especially spinal, pelvic, or joint issues)
People with chronic pain or postural dysfunction
Pregnant or postnatal individuals (with medical clearance)
Athletes seeking targeted rehabilitation or performance enhancement
People who have been referred by a healthcare professional for therapeutic exercise
Clinical Pilates is considered a complementary therapy often integrated into broader treatment or wellness plans. Unlike general Pilates classes, it is therapeutically driven and highly individualised, making it suitable for people with medical or musculoskeletal concerns.
Conclusion:
Developing core stability through Pilates is a powerful way to enhance your overall strength, posture, and movement efficiency. By focusing on controlled movements, mindful breathing, and the activation of deep stabilising muscles such as the transversus abdominis, pelvic floor, and multifidus Pilates offers a safe and effective method for improving balance, preventing injury, and supporting spinal health. Whether you're a beginner or returning to movement after injury, Pilates can be adapted to suit your needs and goals. With consistency and guidance from a qualified instructor, Pilates becomes not just an exercise method, but a foundation for lifelong functional strength and well-being.
By Simon Ayling
Clinical Pilates Instructor
To see our Physiotherapists or book in for a Pilates consult, book an appointment with us online today or call our team on 07 55 04 7000.
