The Core of the Matter: How Pilates helps Build Deep Core Strength
Getting to the core of the matter
This article is for information and interest only and is neither advice nor instruction
When people hear the term ‘core strength,’ they often think of abdominal exercises or the goal of achieving a toned midsection. In reality, the core is much more than the muscles we can see. It includes a group of deep muscles around the abdomen, lower back and pelvis that work together to support movement and stability throughout the body. This is where Pilates has earned much of its reputation, as core engagement is at the centre of almost every exercise.
One of the unique aspects of Pilates is that it approaches core strength differently from many traditional workouts. Rather than focusing solely on large, powerful movements, Pilates encourages us to activate the deeper muscles that help support the spine and pelvis. These muscles often work quietly in the background, but they play an important role in helping us move with more control and stability. My teaching includes layered cueing to instruct participants to engage their core before doing each specific exercise. We also usually start each session with a quick reminder of the core and how it feels to engage it!
In my Pilates sessions, core engagement is woven throughout the entire practice, rather than being the focus for one or two movements and then forgotten. Whether we’re lying on a mat, standing, balancing, or moving through a sequence, the muscles around our centre are continually involved in supporting and stabilising the body. This integrated approach helps us develop strength that feels functional and relevant to everyday life.
Pilates also places a strong emphasis on quality rather than quantity. Instead of performing many quick repetitions, movements are usually carried out with precision and control. This slower pace allows us to focus on how the body is working and encourages deeper muscle activation. For many people, this can feel quite different from traditional abdominal workouts, where momentum can sometimes take over. Some exercises are aimed specifically at targeting the core, whilst others engage the core as a stabiliser whilst we target muscles in the rest of the body, or perhaps work on our balance or mobility.
Breathing is another important part of the process. In Pilates, breath is coordinated with movement, helping us connect to the muscles of the core in a more deliberate way. Learning to breathe while maintaining stability can improve our awareness of how the body functions as a whole, rather than viewing individual muscles in isolation. The main breathing muscle, the diaphragm, is also one of the core muscles, and therefore breathing and core activation are intrinsically linked.
The benefits of a stronger core extend beyond exercise sessions. The muscles that support the trunk are involved in many everyday activities, from carrying shopping bags and climbing stairs to reaching for items off a high shelf. When these muscles work effectively together, movement often feels more controlled and coordinated. This is one reason why Pilates is frequently appreciated not only as a workout, but also as a way of improving overall movement awareness and daily functional ability.
Another advantage of Pilates is that it trains the core through a variety of positions and movement patterns. We might be rotating, reaching, balancing, or stabilising, all while maintaining control through the centre of the body. This variety helps create strength that can adapt to different situations and feels more functional and relevant to everyday life.
Building deep core strength takes time, and Pilates does not promise instant results. Instead, it offers a gradual approach that encourages awareness, stability, and balanced movement. With regular practice, many people find they develop a stronger connection to their centre, helping them feel more supported in both exercise and in everyday life. In that sense, Pilates truly gets to the core of the matter—not through forcing, but by slowly building strength from the inside out.
If you’d like to join Katie’s regular weekly Pilates classes in Hook from September, drop me an email to book your place, booking is required in all classes. All adults are welcome from beginners and beyond. Full details can be found on this page. Or click below to send me an email. Ideally include your mobile number incase my emails don't reach you!