Core Stability in Pilates: Breathe or Brace?
Core Stability in Pilates: Breathe or Brace?
Core stability is at the heart of Pilates practice. Yet one common question and cue keeps arising: should you breathe through movement or “brace” the core to create stability and to protect the spine? The short answer: both — but used intentionally, appropriately, and in sequence.
What we mean by “core”
The core is more than the “six-pack.” It’s a coordinated system in the torso that includes the diaphragm, the rib cage muscles, pelvic floor, transverse abdominis, internal and external obliques, and spinal muscles.
True core stability is “dynamic” meaning it moves and shifts as it supports us in gravity and as it responds to ground reaction forces. Our breath plays a key role in coordinating movement of the appropriate muscles and fascia to accomplish each task or skill with balance and good posture.
Breath: the foundation of Pilates stability
Posterior-lateral rib expansion diaphragmatic breathing is central to fluid, stable, controlled and efficient movement. This key breath pattern keeps the abdominal wall responsive, not rigid.
The Pilates Hundred illustrates how breathing continues to keep the body moving while staying stable and responsive in the core musculature. In other words, core activation increases with movement demand (the exhale maintains and deepens the abdominal curl) without constantly gripping or bracing.
This posterior-lateral rib cage breath maintains and supports the torso and spine and encourages rib mobility so we can move, and move well. It builds endurance. Additionally, it calms the nervous system for more focus -heightening our awareness and responsiveness in all we do.
How does this transfer off the mat? For equestrians, it allows for an “independent” and balanced seat. The cellist finds relaxation, focus and supported movement as the notes expand from the bow and strings without fatigue.
This breath pattern requires time and practice to make this a habit, along with skilled cueing.
Benefits include: improved oxygenation, coordinated recruitment of the deep stabilizing muscles, smoother movement transitions, decreased unnecessary muscular tension and increased calm and focus.
Brace: when and how to use it
Bracing is a co-contraction strategy: the abdominal wall and back muscles contract together to create stiffness around the spine. It’s useful for short-term protection during high loads, quick perturbations, or when re-education of movement is required.
In Pilates, bracing may be applied selectively — for example, when introducing a new challenge (heavier or decreased resistance, next level mat or apparatus work), during sudden shifts in load, or if a client has instability that needs controlled stiffness as part of necessary progressions. In other words, bracing is rarely used. It’s counterproductive to good overall movement, and is applied briefly and not sustained when required. An example of this would be a four breath movement cue used during a Chest Lift/Ab Curl: Inhale prepare, Exhale curl up into the Chest Lift, Inhale hold, Exhale lower and lengthen long on the mat.
Risks of over-bracing: breath-holding and restricted breathing, rigid rib cage, increased intra-abdominal pressure sustained over time increasing blood pressure, inefficient movement patterns, excessive compression of the spine, pelvic floor strain, and postural compensations.
“Brace your abs like you’re being punched in the stomach” is a cue I have heard one too many times in a Pilates class. This is not Pilates. This is not life. Pilates is healing movement for every day living.
~Breathe~Move~Transform~