How Do I Know If I Am Engaging My Core?

"ENGAGE YOUR CORE" – it’s a phrase you’ve probably heard countless times in Pilates, yoga, or fitness classes. But what does it actually mean? More importantly, how can you tell if you’re doing it correctly?

Understanding how to engage your core is essential for building strength, protecting your spine, and improving movement efficiency. In this article, we’ll break down what core engagement feels like, how to check for it, and common mistakes to avoid, so you can move with confidence and control.

What Exactly Am I Engaging?

When you engage your core, you're activating a group of muscles that work together to stabilise your spine and pelvis, support your posture, and create strength and control for movement.

1. Transverse Abdominis (TVA):

• Think of this as your body's "corset."

• It's the deepest abdominal muscle that wraps around your torso like a belt, pulling your belly inwards.

• Engaging the TVA helps stabilise your spine and protect your lower back during movement.

  
  

2. Rectus Abdominis:

• This is the "six-pack" muscle on the front of your abdomen.

• While it plays a role in core engagement, it's primarily responsible for flexing the spine (e.g., in crunches).

• Proper core engagement ensures this muscle works in harmony with deeper stabilisers like the TVA.

  
  

3. Internal and External Obliques:

• These muscles are on the sides of your torso.

• They help with twisting, side-bending, and stabilising your body during rotational or lateral movements.

  
  

4. Pelvic Floor Muscles:

• These are the muscles at the base of your pelvis that support your internal organs.

• They lift and gently contract as part of core engagement, creating stability from below.

  
  

5. Diaphragm:

• This is your primary breathing muscle, located under your ribcage.

• When you engage your core, the diaphragm works with the other muscles to create intra-abdominal pressure, stabilising your trunk while you breathe.

  
  

6. Multifidus and Erector Spinae:

• These are small stabilising muscles along your spine.

• They work to keep your back straight and supported, preventing excessive arching or rounding.

Help Me Picture It

• Your lower belly gently pulls inward (activating the TVA).

• You lift the pelvic floor (as if stopping the flow of urine).

• Your ribcage feels connected and stable, with no flaring or excessive movement.

  This creates a 360-degree support system around your spine, giving you strength and control in every movement.

What Not To Do

How Do I Know If I’m Engaging My Core Well?

Physical Signs of Proper Core Engagement

Flattening, Not Doming: When you engage your core, the area around your abdomen should feel firm but not puffed up or "domed." (See picture above) Doming often indicates over-recruitment of superficial muscles or pressure mismanagement. Use a mirror during class to check if your abdomen stays flat and stable during movements.

No Lower Back Arching: Your lower back should feel supported, not excessively arched or pressed too firmly into the mat. This shows that your deep core muscles, like the transverse abdominis, are active. A quick self-check is to slide a hand under your lower back while lying supine to ensure you maintain neutral alignment.

Pelvic Stability: During movements, your pelvis should remain steady, without tilting forward or backward excessively. Core engagement helps stabilise the pelvis during exercise. In a class setting, use tactile feedback – place your hands on your hip bones to feel if they’re staying level.

Gentle Tension in the Lower Abdomen: Place your hands just below your navel and cough or laugh lightly. That subtle tension you feel is the activation of your transverse abdominis, the deepest layer of your core. You can check this mid-class by lightly pressing your fingers into this area and noticing if it firms up during exertion.

Smooth, Controlled Movements: If your movements feel shaky or jerky, your core may not be engaged effectively. Proper engagement helps you move with precision and control. Look out for smooth transitions, especially in exercises like roll-ups or leg lifts.

How Can I Check Myself In Class?

Sensory Cues to Check Yourself

1. Breath Integration: When you breathe deeply (especially in lateral breathing), your ribs should expand outward while your lower abdomen remains gently drawn in. If your stomach pushes outward when you inhale, your core may not be activated properly. In class, focus on syncing your breath with movement cues to deepen engagement.

2. Support During Effort: In exercises like leg lifts, planks, or teaser variations, your core should feel like it’s providing support for your limbs, not the other way around. Your arms & legs should feel weightless. If you feel strain in your neck, shoulders, or lower back, pause to reset your alignment and re-engage your core.

3. Connection to the Floor or Equipment: Whether on a mat, reformer, or gym equipment, your body should feel connected and stable, with no excessive wobbling or loss of balance. Take a moment during class to assess whether you feel grounded and supported.

Key Tips For Beginners

1. Ask for Feedback:

A trained instructor can help you identify what core engagement feels like in your body and correct subtle misalignments. Don’t hesitate to ask for a hands-on adjustment or verbal cues during class.

2. Start Small:

Begin with simple exercises like pelvic tilts, leg slides, or dead bugs to build awareness before progressing to more challenging moves.

3. Use Class Mirrors:

If your studio or gym has mirrors, use them to observe your form. Check for tell-tale signs like doming or unnecessary tension in your shoulders or neck.

4. Be Patient:

Developing core strength and awareness takes time. With consistent practice and attention to these cues, you’ll gradually learn to recognise and refine your engagement.

Why Is It Wrong to "Suck My Belly Button to My Spine"?

The outdated cue of "sucking in your belly" – often described as pulling the navel toward the spine – can lead to abdominal doming because it creates excessive pressure imbalances in the abdominal and pelvic regions, disrupting optimal core engagement. How it happens:

1. Insufficient Transversus Abdominis (TA) Activation:

The transversus abdominis is the deepest abdominal muscle and plays a crucial role in stabilising the spine and pelvis. Proper core engagement requires the TA to contract gently and evenly. Sucking in the belly overly compresses the front of the abdomen, bypassing the natural activation of the TA.

2. Overactivation of Superficial Muscles:

Instead of activating the TA, sucking in the belly often recruits the rectus abdominis (six-pack muscles) and obliques excessively. These superficial muscles tighten and pull inward, creating a pressure imbalance.

3. Pressure Displacement:

When the belly is sucked in, the intra-abdominal pressure is forced outward and downward into areas of less resistance. This can lead to:

- Doming: The centre of the abdominal wall bulges outward (especially along the linea alba), as the pressure pushes against weakened or poorly engaged connective tissue. This is particularly noticeable during exercises involving core strain, such as planks, roll-ups, or leg lifts.

- Pelvic Floor Dysfunction: The downward displacement of pressure can overstress the pelvic floor, leading to weakness or conditions like incontinence over time.

4. Disrupted Breathing Mechanics:

Sucking in the belly restricts diaphragmatic breathing, causing shallow, chest-based breathing. Without proper diaphragmatic engagement, the natural synergy between the diaphragm and the core muscles is disrupted, further weakening overall core stability.

Joseph Pilates teaching a student at his NYC studio

The Original Pilates Experience: Personalised One-to-One Instruction

If you’re unsure whether you’re engaging your core effectively in different exercises or feel confused about how to activate the right muscles, working with a private Pilates teacher can provide the clarity and support you need. What you get:

• Personalised Guidance: Tailored instruction ensures you understand how to find and maintain proper core engagement for your body.

• Real-Time Corrections: Immediate feedback helps you adjust your movements and avoid compensating with the wrong muscles.

• Enhanced Body Awareness: A private teacher can help you recognise subtle signs of core activation, building confidence in your practice.

• Safe Progression: With expert supervision, you’ll learn how to safely challenge your core without risking strain or injury.

• Focused Attention: One-on-one sessions prioritise your unique needs, helping you overcome challenges and refine your technique.

Mastering core control is central to practicing Pilates effectively and safely. With the support of a knowledgeable teacher, you’ll not only build strength but also unlock the deeper benefits of Pilates—improved posture, balance, and ease of movement in your daily life.

Curious about what to expect in a private class? Click here.