Joseph Pilates, who originally called his method “Contrology,” established a system of movement based on six fundamental concepts. These principles create a full mind-body workout, promoting physical conditioning and mental engagement. Centering is often regarded as the most important element, serving as the physical and energetic origin for all subsequent movements. This principle forms the stable base from which every exercise is initiated and controlled.
Defining the Centering Principle
Centering is the deliberate act of gathering and concentrating energy into the physical center of the body before movement begins. This focus involves a mental connection to the region between the lower ribs and the pubic bone, not just physical contraction. The principle directs attention to the trunk, ensuring it is stabilized and controlled first. This allows the limbs to move freely and powerfully from a secure foundation.
This concentration of control ensures that movements are executed with precision and efficiency, rather than relying on momentum or extraneous muscle groups. By stabilizing the torso, Centering prevents unnecessary stress on joints and promotes proper spinal alignment throughout the exercise. The consistent application of this principle retrains the body to use its deep stabilizing muscles automatically, fostering a sense of grounding and internal support.
Anatomy of the Powerhouse
Joseph Pilates coined the term “Powerhouse” to describe the anatomical region encompassed by the Centering principle, which is far more extensive than the generic concept of the “core.” The Powerhouse is defined as the area extending from the bottom of the rib cage down to the pelvis, involving muscles on the front, back, and sides of the torso. This expansive muscular network acts as a supportive internal corset for the spine and pelvis.
Specific muscles groups involved include the transversus abdominis, the deepest layer of abdominal muscle that wraps horizontally around the midsection like a belt. Supporting this are the obliques, the rectus abdominis, and the muscles of the lower back, such as the multifidus and quadratus lumborum. Furthermore, the Powerhouse incorporates the muscles of the pelvic floor and the gluteal muscles. Engaging this entire system creates a balanced, stable platform necessary for dynamic limb movement.
Practical Application Engaging the Center
Activating the Centering principle involves specific mental cues and coordinated muscle actions to create a stable torso. A common instruction is to imagine “scooping” the lower abdominals, which helps to lightly draw the navel inward toward the spine. This inward pull is not a forceful bracing but a subtle engagement of the deep transversus abdominis muscle. Simultaneously, one is encouraged to maintain a stable pelvis, preventing excessive tilting.
Breathing plays a direct role in this activation, as the exhale is used to deepen the engagement of the Powerhouse muscles. The contraction of the abdominal wall assists the diaphragm in forcing air out, naturally drawing the deep stabilizing muscles closer to the spine. This coordinated breath and contraction helps to “lace the ribs” together, connecting the rib cage to the pelvis and creating integrated support. The goal is to maintain this consistent, light engagement throughout the entire range of motion of an exercise.