The Hidden Reason You Struggle to Stay Stable in Pilates
- Sheela Cheong
- Oct 13
- 6 min read
Have you ever noticed that some exercises just feel heavier for you, even when your form looks identical to everyone else’s?
If you’ve got a longer torso, there’s a good reason for that — and it’s not because you’re weak. It’s simply physics and anatomy working together.
In this article, we’ll explore why a long torso changes how your body manages balance, load, and core control — and what you can do to train smarter, not harder.
*This post was inspired by one of my teacher trainees, Chloe, during a recent class.
At first glance, it looked like she was fatiguing quickly during a chest-lift series — but when I looked closer, I realised her torso was much longer than her classmates’.
That longer lever meant her core had to work harder to stabilise against gravity in the same position.
After class, I pointed this out to her. A few hours later, she shared this on her Instagram:
Her experience perfectly captures what many people feel — that disconnect between effort and ability. If you’ve ever felt like you’re working twice as hard but seeing half the results, this might be why.
Let’s look at what’s actually happening in your body if you have a longer torso, and what you can do to work smarter (not just harder).
1. What’s Going On in a Long Torso
Here’s what’s happening behind the scenes — in simple English, but backed by movement science.
🧠 The science in short
A long torso acts like a long lever. In Pilates, your pelvis is often the “fulcrum” or base, and your torso moves around it.
The longer the lever, the more work your stabilising muscles (deep abdominals, obliques, and spinal extensors) have to do to control the trunk against gravity.
⚙️ Why it matters
More torque = more effort. The longer your trunk, the further your body weight sits from your pelvis. That increases torque, meaning your core and back muscles have to work harder to stay steady.
More inertia = harder to start and stop movement. A long torso resists change. When you move, it takes more muscle control to stabilise or slow things down.
Higher spinal load risk if not stabilised. Without good core engagement, a long trunk can create more shear and compressive load through the spine.
Less mechanical advantage for the deep stabilisers. The small muscles near the spine (like multifidus and transverse abdominis) don’t have as much leverage, so they fatigue faster.
In short: you’re not weaker — your levers are longer. You simply have to work with physics, not against it.
2. Practical Strategies: How to Work Smarter, Not Harder
Here are general strategies that apply to most exercises:
✅ Shorten the lever. Bend elbows or knees instead of keeping limbs straight. This brings the weight closer to your centre. ✅ Control your pelvis first. Keep your pelvis steady and neutral before adding limb movement. ✅ Start small. Use a smaller range of motion until you can keep the spine and pelvis stable. ✅ Move slower. A slower tempo lets your stabilisers catch up and coordinate. ✅ Breathe with purpose. Exhale to engage the deep core before lifting or moving. ✅ Use props wisely. Balls, blocks, or towels can help you find support and feedback.
3. Exercise-Specific Tips
Let’s break it down for some common Pilates movements.
🔹 Supine Chest Lift (with or without a softball)
The challenge:
In a long torso, the upper body acts as a heavy lever from the pelvis. That means the abdominals have to work much harder to lift and control the trunk — especially if the chest lift is large or done too fast.
If you’re using a softball:
Ball higher on the spine (under upper thoracic): More support. Easier to lift, less strain on abs and neck.
Ball lower on the spine (mid to lower thoracic): Less support, longer lever — much harder for the abs.
For long-torso bodies, start with the ball slightly higher, around the lower tips of the shoulder blades.
As control improves, gradually move it lower down the spine to increase challenge.
What to do:
Bend your knees to 90° (reduces lever).
Exhale gently and draw your lower belly in before lifting.
Think “slide ribs down toward pelvis” instead of “lift up.”
Keep the movement small; it’s about control, not height.
🔹 Quadruped (Bird-Dog)
The challenge:
In a long torso, the distance between pelvis and shoulders is greater. That means the spine has to resist more rotational and extension forces when one arm or leg lifts.
What to do:
Start in tabletop. Hands under shoulders, knees under hips.
Engage your lower belly gently before moving.
Instead of lifting the arm and leg fully straight, start with shorter levers — maybe just slide the foot or hand along the mat.
Keep the back of your neck long, eyes down.
Imagine balancing a glass of water on your lower back — no spills!
When ready, extend one leg or one arm only (not both yet). Progress to opposite arm and leg later.
Bonus tip:
If your wrists or knees get sore, place a small towel under your knees or use a foam pad for support.
🔹 Side-Lying (Side Plank Variations)
The challenge: With a long torso, side planks demand extra anti-lateral-flexion strength — your obliques and quadratus lumborum have to work overtime to hold your trunk level.
What to do:
Start with knees bent and bottom knee on the mat. This shortens your lever.
Press your elbow into the mat and think of lifting from underneath your waist.
Keep your ribs stacked, hips in line.
Feel your lower oblique engage to keep your spine straight.
Progress gradually to straight-leg side planks as control improves.
For dynamic versions (leg lift or twist):
Move slowly. Keep the ribs and pelvis connected. You’ll feel more in control and reduce neck or shoulder strain.
🔹 Standing or Seated Diagonal Leans (Forward or Backward Tilts)
The challenge:
Any diagonal torso position increases the lever length relative to the pelvis. Leaning back (teaser, half-roll back) or forward (hinge, long spine stretch) multiplies torque demands.
What to do:
Keep range small at first — even a 10–15° lean is plenty.
Engage abdominals before you start moving, and keep the pelvis neutral.
Think of a long spine — lift tall rather than collapse.
Use arms for counterbalance if needed.
Practise slow, controlled movement rather than deep range.
🔹 Bonus: Other Pilates Exercises
Bridging
For long torsos, full bridge positions put higher load on the lumbar spine.
Focus on rolling through the spine and engaging glutes, not just lifting high.
Roll Up / Teaser
These are classic “long lever” challenges.
Bend knees or hold behind thighs until abdominal control is strong enough to manage the long arc of movement.
Swan / Back Extension Work
Because the torso is long, avoid overextending.
Keep movement small and think of length through the spine, not height.
4. Putting It All Together
If you have a long torso, Pilates can be an incredible way to build balance, awareness, and strength — as long as you work smartly with your proportions.
Remember:
You’re not less capable. You just have longer levers.
Modify ranges, use props, and control your pelvis first.
Train stability before mobility.
Over time, your deep stabilisers will get stronger, your control will improve, and you’ll move with more ease and precision than ever before.
References (for those who love the science)
Briggs AM et al. A review of anatomical and mechanical factors affecting trunk muscle moment arms and spinal loading.
McGill SM. Exercises for Spine Stabilisation.
Arjmand N, Shirazi-Adl A. Trunk biomechanical models based on equilibrium analysis.
Korzen E. Core muscle activity during quadruped and side-lying tasks.
Ramirez V et al. Trunk muscle forces and spinal loads during movement tasks.
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