In today’s world of Pilates teaching, the understanding of core engagement has evolved significantly. Gone are the days when we’d ask clients to “suck in as hard as you can” to activate their core. Modern research and an evolving approach to functional movement have shown us that true core stability is far more subtle than a forceful contraction. For Thoughtful Tuesday, let’s explore this nuanced approach to cueing the centre, one that encourages gentle, controlled engagement rather than over-recruitment.
Pilates Visualisations Over Technical Terms
When it comes to cueing, I find that visualisations often resonate more effectively with clients than technical terminology. Visual cues allow clients to tap into the feeling of gentle engagement without overthinking the mechanics. I like to describe the centre as gently "embracing" the spine, much like a gentle hug, it provides stability without rigidity. Or, imagine the centre as a sponge full of water, and with each small contraction, we’re just lightly squeezing out a bit of water, never fully draining it.
This idea of gentle engagement reminds clients that core stability is about subtle support, not clenching or excessive tension. It’s a reminder that the centre is always active yet calm, a subtle activation that serves to support rather than overpower.
The Pelvic Floor: A Delicate Balance
Likewise, cueing the pelvic floor shouldn’t involve aggressive engagement. We often use the analogy of a compass to help clients find that balanced activation. Think of the four compass points between the pubic bone, tailbone, and two sit bones, or imagine it like a clock with numbers at 12, 6, 3, and 9. These points should feel as though they are gently drawing towards each other, like magnets, with a gentle lift that supports rather than constricts.
This approach also reinforces the importance of maintaining a gentle, balanced connection to the pelvic floor. Remind clients that we’re aiming for a slight lift, not a hard pull. Such subtlety helps avoid over-engagement and fosters a connection with the pelvic floor that supports their core rather than causing undue tension.
For Long-Time Pilates Clients: A Reminder of Fundamentals
For clients who have been practising for a while, it’s easy to assume they’re well-acquainted with core engagement. However, habits can form over time, and it’s not uncommon for even experienced students to “cheat” by over-recruiting or tensing too much. Cueing a light, consistent engagement when performing movements, like a double leg lift, helps maintain stability without falling into the trap of overly strong contraction. Remind them that core stability is about consistent, gentle activation throughout their movement, rather than simply ‘gripping’ or ‘bracing’ the centre.
The Goal: A Balanced, Controlled Centre
By reinforcing these subtle cues, we encourage our clients to engage with their centre in a way that feels balanced and sustainable. It’s not about forcing engagement but rather finding a calm, consistent contraction that supports each movement naturally. This thoughtful approach to cueing not only aligns with current research but also enhances the overall Pilates experience for our clients, allowing them to feel centred, supported, and deeply connected to their bodies.
As we progress, let’s continue to revisit and refine our cueing. Subtle, visual cues that focus on balanced activation can make all the difference in helping our clients experience their true centre and with that, the true depth of Pilates.
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