Beyond the Surface

Strengthening the Core for Posture and Power

This week in my Mat sessions, the focus has been all on the core.

Now, if the image that springs to mind is that I’ve been helping people develop a six-pack – you would be wrong.

I've been helping people dig deeper. Yes, this week's classes have focussed on the deep core muscle, that muscle, deep beneath the surface: the transverse abdominis (TVA).

“What a name – I prefer to call it the corset (the powerhouse) that wraps around our torso.”

The muscle that is responsible for helping us stabilize our core, support our lower back, and maintain good posture. I’ve been impressed with everyone’s stamina because the sessions have been tough.

We have started with a gentle warm-up – legs crossed to do a few short warm-ups – including a great exercise to learn Pilates breath.

Pull your belly button through to your spine and, while pulling through, take a deep breath. The air goes into your ribs, lateral breathing. But that nice warm-up has migrated into 40 minutes of using the transverse abdominals.

Roll down and up

• The hundred

• Single leg lift

• One leg circles

• Single leg stretch

• Double leg stretch

• Roll up and down

• Leg pull supine

• Some more roll down and up

And finishing with a strong:

• Open leg rocker

If you wonder what exercises I’m talking about - here are some images.

And if you wonder why focus on this muscle?

Simple, doing exercises that engage and strengthen the corset of muscles around your torso, your "powerhouse," not just performing movements; you're retraining your body to activate these muscles continuously. Through consistently engaging you build a robust core, critical for supporting the spine and maintaining an upright posture.

So, I hope that at the end of the week, everyone who joined the classes felt

“A Taller You - The Posture Effect”

An upright posture does more than just make you look confident; it can affect how tall you appear. A strong TVA pulls in your abdomen, reducing any anterior pelvic tilt (a common posture flaw) and allowing your spine to lengthen and straighten.

Over time, consistent Pilates practice can lead to significant improvements in posture, making you look and feel taller.

So give it a go, whether online or in person, and incorporate Pilates into your routine - strengthen your body, improve your posture, and boost your confidence.

Look stronger, stand a bit taller, or simply feel better in your body.