Moving from the Centre: gut, back, and seat

Pilates

Jul 2

Moving from our centre is the number one focus in Pilates. When thinking about the centre of the body, the first thing that often comes to mind is the abdominals, which are located at the front of the torso. But in reality, the centre is so much more than that. Let’s explore…

The centre unifies movement in the entire body (Shimoda, 2024). This concept is what separates Pilates from all other forms of exercise (Shimoda, 2024). Many studies demonstrate the importance of developing core strength for athletes, for those with low back pain, and for those times when we need to lift heavy things. Definitely the exercises of Pilates develop a strong core, however, Pilates goes deeper than that.

The centre of our body is where movement starts. Joseph Pilates understood that the body moves best when initiating from the torso (Shimoda, 2024). He taught to connect the limbs, hands, feet, head, and neck to the muscles of the torso so that everything moves together all the time (Shimoda, 2024). This is where we are the strongest and most balanced.

*Photo credit: Meg Kristina Photography*

Joseph Pilates focused on three main areas to move from when practicing Pilates: the gut, the back, and the seat.

The Gut

The gut refers to the muscles supporting the stomach and organs located in the abdomen. These are the abdominals. The low belly “scoop” activates the gut. Pulling the low belly muscles in towards the spine and up towards the ribs connects this important area. Engaging the gut supports and stabilizes the pelvis and low back.

The Back

The back refers to the muscles located at the back of your torso. The muscles that attach the arms to the trunk, along with the muscles the move and stabilize your shoulder blades, as well as, your lower back muscles and spinal erectors. That is why so many health professionals recommend Pilates to correct posture.

I often cue moving the arms from the side back muscles (namely, the latissimus dorsi) or to slurp your arm bones into the shoulder sockets (rotator cuff) or to wrap your bottom tip of your shoulder blade to your armpit (serratus anterior). This helps to connect your arms to your upper back.

The Seat

Lastly, connecting to the seat is an important element of Pilates. The seat muscles attach the legs to the hips, namely the glutes, inner thighs, outer thighs, and hamstrings. The seat muscles help move the legs, as well as, stabilize and support the pelvis. These muscles also help with balance. Hugging the hips in or wrapping the legs out and around help connect to the seat.

The entire Pilates method connects with and builds strength of the gut muscles, the back muscles, and the seat muscles. The process of interconnecting the gut, back, and seat to maintain optimal functioning is the purpose of our Pilates practice (Shimoda, 2024). Because it’s a practice, developing this strength comes from being consistent. Each workout builds upon the next.

The beauty of Pilates is that it’s a corrective exercise method preventing the unnecessary deterioration of your body by keeping the muscles of the centre primed and ready for action (Shimoda, 2024).

Your Pilates practice is where you build awareness of your centre or when you notice when it gets left behind (Shimoda, 2024). There is no perfection in Pilates, only practice with awareness.

Over the next few weeks in class, let’s take the opportunity to explore feeling the engagement of the gut, back, and seat during your apparatus practice. You will feel more connected and supported in your Pilates practice which will make you stronger during your day to day life.

Resources:

Shimoda, Sandy (2024). Contrology Handbook: a guide to Joe Pilates’ method. Vintage Pilates Inc.

Photo credits: Meg Kristina Photography, medicalstocks, VectorMine