Magic of the Core

What Is the Core, Really?

When most people hear “core,” they think abs. But the core is much more than a flat stomach or six-pack muscles.

Think of your core as a 3-dimensional cylinder of support that surrounds and protects your spine.

This cylinder includes:

• The abdominals in the front
  • Rectus abdominis (the outer abdominal muscles)
  • Transversus abdominis (the deepest abdominal layer—your natural corset)
  • Internal and external obliques (the muscles that create your waistline and control rotation)
• The muscles in the back
  • Multifidus (small but powerful stabilizers between each vertebra)
  • Erector spinae (muscles that help support upright posture)
• The diaphragm on top
  • Your primary breathing muscle, which plays a key role in core pressure and stability
• The pelvic floor on the bottom
  • A supportive hammock of muscles that helps manage pressure, balance, and control

These muscles don’t work in isolation. They work in concert, creating internal support so your arms and legs can move freely and efficiently.

In simple terms:

Your limbs create movement. Your core controls it.

Why This Matters as We Age

As we age, the body naturally loses strength, coordination, and reaction time—especially in the deep stabilizing muscles of the core. When this support system weakens, the body compensates by gripping, overworking joints, or avoiding movement altogether.

That’s when we start to see:

• Back and hip pain
• Poor balance
• Fear of falling
• Reduced confidence in sports and daily activities

A study in the Journal of Aging and Physical Activity demonstrated that older adults who engaged in consistent training (specifically Pilates-style movements) saw positive long-term effects on balance and strength, effectively “buffering” them against age-related decline.

Pilates directly supports the “reactive balance” needed for hiking and skiing.  Pilates trains your brain and body to respond quickly to uneven terrain or icy slopes, making the difference between a “close call” and “a fall.” A strong core protects your spine from the sudden lateral lunges of pickleball and the high-torque rotation of a golf swing, thus preventing injuries.

Rather than bracing or gripping, we build responsive support – the kind that adjusts instantly when you step on uneven ground, change direction on the pickleball court, or rotate through a golf swing.

Core Strength = Freedom

A strong, integrated core:

• Unloads stress from the spine and joints
• Improves balance and reaction time
• Protects against sudden, unpredictable movements
• Extends your Active Life Expectancy

This is why research consistently shows that Pilates improves balance, reduces falls, and helps adults over 60 continue doing what they love for longer.

Increased core strength also extends our Active Life Expectancy. Injury is the #1 reason older adults stop playing sports like hiking, pickleball, golf, and skiing. A study in the Archives of Physical Medicine and Rehabilitation concluded that Pilates is a promising way to improve balance and lower the risk of falls in adults over age 60, and a study in the Journal of Gerontology found that core stability is the strongest predictor of a long-term “playing life”.

I believe I have a strong, functional core, and you can too.  And it has nothing to do with a flat belly (thankfully). My core shows up when I’m on autopilot: lifting Amazon boxes, moving furniture, sliding my carry-on into the overhead bin without a second thought. It’s muscle memory I can trust because that’s what I’ve practiced relentlessly.

On a recent trip to Costa Rica, my body was simply adventure-ready. I didn’t hesitate to zipline, white-water raft, or hike uneven volcanic terrain. When fun opportunities appeared, my answer was an unequivocal yes. To me, that’s the real measure of core strength.

Core-Centric Classes Offered

In addition to private and semi-private studio sessions, a clear core-centric focus runs through the following virtual group classes:

• Superpowers
• Core & Restore
• Active Aging Bootie Barre
• Signature BoneSmart: Standing Strong

These classes are available Live Online  or on demand through my BoneSmart Virtual Movement Library.

Remember, the goal isn’t rigidity.
The goal is support that moves with you.