IADMS New York 2002   [back to the Category]

Strengthen Transversus Abdominis, Pelvic Floor, Diaphragm, Multifidi (Core Muscles) .....   [read the french version]

Author :   Harriett Jastremsky, BA

Strengthen Transversus Abdominis, Pelvic Floor, Diaphragm, Multifidi (Core Muscles) and Iliopsoas with Pilates Exercises


Harriett Jastremsky, BA
Noho Pilates Studio, New York, New York, USA
The Physicalmind Institute, Santa Fe, New Mexico, USA

Participants: This movement session is for educators, therapists, and researchers who want to learn Pilates exercises to strengthen their core muscles and iliopsoas.

Purpose: The purpose is to provide experiential awareness of the core muscles –transversus abdominis, pelvic floor, diaphragm, multifidi – and the iliopsoas, so that practitioners can internalize the use of these muscles and more effectively communicate the importance of these muscles for supported and efficient movement. Participants will experience how core strength can be applied to dance as well as to everyday movement in order to make movement habits more biomechanically sound. This can lead to less tension in the lower back, hips, and shoulders; more ease in one’s posture; and a rejuvenated body.

Approach: In a mat class, participants will learn Pilates exercises and apply core muscle support while strengthening other muscle groups – back, abdominals, shoulders and arms, and legs. To identify core muscles, participants will use anatomical landmarks on the body, breath, focused intent, and specific exercises while lying on the floor. Exercises that strengthen core muscles will be practiced with the awareness of decreasing tension in habitually tight areas. Focus will be given to strengthening without compromising alignment or full movement potential. The use of core muscles and the iliopsoas will be applied to more complicated exercises and to sitting and standing postures. The “neutral spine and neutral pelvis” alignment will be experienced as a dynamic reference wherein all movement is supported by core muscles and the iliopsoas.

Participants will need to bring a mat to lie on for padding, and a canvas strap or a heavy-resistance theraband for stretching the legs. The strap/Theraband should be long enough to go around the foot when held while lying on one’s back with the leg extended. Participants should wear comfortable clothing in which to move while lying on the floor. The exercises will be done without shoes. (Two folded bath towels can substitute for a mat. A yoga mat is too thin, but can work in combination with towels. A belt, scarf, or towel can be substituted for a strap.)

Relevance Strengthening core muscles can alleviate and prevent common injuries in dancers such as hip and lower back pain. As a professional working with dancers, one can more effectively transmit the importance of strong transversus abdominis, pelvic floor, diaphragm, and multifidi and moving with the iliopsoas once one has embodied the support from these muscles for one’s self. Through selected Pilates exercises, professionals can strengthen their own core muscles and iliopsoas and internalize concepts they may work with dancers.