Genre: Instruction

Definitions vary , though everyone seems to agree that the muscles of the trunk form the basis of the " core " . At its simplest , it might be helpful to visualise the core as a cylinder , with a wide corset-like band running around the central part of the torso . The muscles of the lower spine form the rear of the cylinder , while the abdominal muscles make up the front . The pelvic floor forms the bottom of the cylinder and the thoracic diaphragm ( found just below the lungs ) can be thought of as the top . Other muscles in the back , bottom and even legs are often credited with contributing to this picture , but let 's keep it simple for now . so what does the core do ? The muscles of the core have many different functions - too many ( and in some cases , too intimate ! ) to examine in detail in this brief summary . Posturally speaking , the core muscles work together in order to stabilise the spine , ribs and pelvis of the body . In doing so , they help to align the entire skeleton , keeping it aligned despite whatever external forces the body encounters . And that function of ' keeping things under control ' when moving ( i.e. resisting dynamic force ) is key . Without it , any movement , whether making a serve on the centre court at Wimbledon or reaching up to take something down from a high shelf , runs the risk of transferring unnecessary stress to the bones , joints and muscles of the spine . Over time , the cumulative effect of such uncorrected stresses and strains can lead to back pain . It is n't just while the body is moving that the core is working . Although we may be unaware of it , even standing still requires a continual adjustment and fine-tuning of the body in order to keep balanced and upright . The deep postural muscles of the body ( of which the core is a part ) are specifically designed to keep us aligned and vertical . Without their contribution , other non-postural muscles have to be recruited in order to help us stay standing . Unlike the postural muscles , these other muscles tire quickly . So lack of core strength can result in us feeling more fatigued in our muscles and less able to perform everyday movements effectively . Think about what happens when we are tired : the spine curves ; we sag forward ; the head hangs ; the neck muscles are permanently in tension , just to stop our head lolling forwards . Poor posture places strain on a variety of muscles that are not designed to hold us upright , which we feel as tension and , eventually , pain . strengthening the core The concept of core strength training has become popular in recent years . In truth , there is some academic debate about the exact benefits of specific training that isolates the core alone for special attention . In practice , as part of a whole-body conditioning method such as Pilates , stabilisation of the lower back area is known to have a beneficial effect . Although Joseph Pilates never used the term " core " , he often referred to the central area of the body ( including the hips and bottom ) as the " powerhouse " , the conditioning of which he felt formed a vital part of his exercise system . Over the years , the Pilates technique has been modified and refined . Still , for many exercises and styles of Pilates , correct form is regarded as first ' drawing up ' the pelvic floor and ' drawing in ' the abdominal area ( which is not the same as sucking the tummy button in ! ) , with the intention of engaging the powerhouse ( core ) before performing the exercise . As befits such an important part of the body , a large proportion of the Pilates repertoire involves the core in some way . Many Pilates exercises pay special attention to this area - some subtly and some more overtly . Specific exercises for the core include the Bridge , the Curl Up , the Roll Up and many more . However , even leg exercises involve core control . With practice , the engagement of the abdominal area in order to stabilise the spine before carrying out a challenging movement becomes a habit in the Pilates studio - and hopefully outside it too . A well-designed Pilates session will work the body in a balanced way , involving all major joints and parts of the body . But , looking at how many of his original exercises involve the " powerhouse " , it is tempting to think that Joseph Pilates himself always thought that what we now call " the core " warranted a little extra attention !