Can you Engage the Core too much?

By: Rachel Miller PT, DPT

Pilates is known for its incredible benefits in core strengthening—but is it possible to engage your core too much? The answer might surprise you.
The Core Should Be Functional, Not Just Strong
Our deep core system is designed to be reflexive, meaning it should automatically engage and relax as we move through life. For example, if someone bumps into you while you’re standing, your core should naturally activate to keep you balanced.
But what happens if your core muscles are already contracted all the time? They lose the ability to respond effectively. Just like any other muscle, the core needs to be able to both contract and relax to function optimally.
A Tight Muscle Is a Weak Muscle
Over the years, I’ve worked with many patients who habitually clench their glutes, suck in their stomach, or hold tension in their pelvic floor. While these patterns are common, they can actually lead to muscle weakness and dysfunction over time.
The causes vary:

• Glutes: Often tight due to posture—especially standing in a posterior pelvic tilt.
  
• Abdominals: Sometimes from a desire for a flatter stomach, but also as a subconscious reaction to pain or digestive discomfort.
  
• Pelvic floor: This one can be tricky since we can’t see it. Tightness here may result from pelvic or hip issues, past trauma, chronic stress, or the body’s attempt to stabilize when surrounding core muscles are weak.
  

How to Restore Balance
The first step toward a healthy, functional core is awareness.
Take a few moments throughout your day to check in with your body:

• Are you gripping your glutes or sucking in your stomach?
  
• Do you notice tension in your pelvic floor?
  
• If so, can you consciously let it go?
  

Try adjusting your posture or focusing on slow, deep breathing to encourage your muscles to relax.
Once you can release unnecessary tension, you can start rebuilding balanced strength. If you struggle to feel your glutes or deep abdominals engage during exercise, it might be because they’re already “on” all the time. Gentle release work or mindful breathing can help reset your system so your muscles can start firing appropriately again.
Contract and Relax
Here’s a simple example: If you flex your bicep right now and then try to contract it even more, you can’t. The muscle is already shortened. You would need to straighten your elbow first to relax it before you can contract it again.
The same principle applies to your core. For your muscles to activate effectively, they must first be able to let go.  As you move through your Pilates practice (and your day), remember this simple truth: A functional core isn’t one that’s always tight... it’s one that knows when to engage and when to release.