The central focus of Pilates is the centre of the body. Joseph Pilates called it the Powerhouse, though it's now more commonly known as the core. Using it correctly is vital to Pilates' safety and effectiveness, so it's important to understand the cues that instructors give - scoop the belly, stomach in and up, navel to spine, use that Powerhouse!
Anatomy
The lower, or lumbar, spine consists of five stocky vertebrae that curve gently inwards from the bottom of the ribcage to the top of the pelvis. The sacrum, which forms the back of the pelvic girdle, sits in between the ilium bones to form the sacroiliac joints or SIJs. All joints within the pelvis and lumbar spine, particularly the SIJs and the spaces between the vertebrae, are vulnerable to injury if they're not well-supported by muscle.
The important muscles of the Powerhouse, therefore, are the abdominals (which wrap around the torso like a corset), the back muscles (which nestle between and across the vertebrae), the diaphragm (covering the bottom of the ribcage like a ceiling for the abdomen), the pelvic floor, and the buttocks. Other muscles, particularly the inner thighs and shoulder blade stabilisers, also play an important role, but the Powerhouse is fundamentally thought of as abdomen, back and buttocks.
How to Scoop
In the Pilates scoop, the muscles of the core should always draw inwards - never bulge out. Key offenders in this regard are the rectus abdominis or "six-pack" muscles - they should not be allowed to harden and push outwards. Instead, Pilates practitioners should work to narrow the waist, pull the front ribs down a little toward the pubic bones, and feel as if the navel is drawing closer to the spine and lifting up toward the ribs.
Pilates instructors often use imagery like zipping up a tight pair of jeans, hollowing the belly as if it's been scooped out like ice cream, buttoning the navel to the spine, or lacing a corset. It can help to think of widening the hipbones and allowing the abdominal muscles to sink to the back like a heavy carpet. The scoop should feel like it can protect the spine without any shortening or crunching of the vertebrae.
Depending on the exercise, the core muscles should "brace" enough to stabilise the spine, while allowing movement. In addition to scooping the belly, students should also wrap the buttocks, lift the pelvic floor muscles gently, draw the inner thighs together and slide the shoulder blades into a relaxed and stable position. The scoop, and all muscular connections, will change and respond to different movements, but when performed correctly, it will help to make the spine flexible, strong, and resilient.
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