... with the 6 essential pilates concept: Part 1 - Centering
Centering means beginning movement from what is referred to as the powerhouse or core. In pilates, the center of the body is located between the lowest ribs and pubic bone. By initiating all movement from this region, the rest of the body will be able to align and move more efficiently.
Many people think the core is just the abdominals and then think of a crunch or situp. In pilates we know that the core includes the abdominal, lower back, and buttocks. It is a misconception that in order to engage your core, you must bend the spine (like in a crunch), hold your breath & press your abdomen outward. In actuality, it is the opposite! First of all the spine does not need to bend in order to engage your core. The core can engage without any structural change of the body. Second, breath is essential for your muscle strength and endurance. And Finally, a strong core is a tight and pulled in feeling.
Try it out: This can be done standing, sitting, laying down and basically in any other position. If someone is watching you, they should not see your body change positions. I like to think of the core as I would a fist. To make a fist I curl my fingers in, wrap my thumb around and squeeze. I ask my clients to engage their core in a similar way. Think of pulling the core muscles inward and like a fist, wrap the muscles around the spine. You will feel an intense 360 degree tightening of the core. This is your powerhouse!