Pilates Condensation Axes/Strength Zones

The axis or strength zone refers to the series of muscles that make up and stabilize the center of the body. These muscles include the abdominals (especially the transversus abdominis), the lower back, and the pelvic floor. A strong axis not only reduces the chance of back injuries, but also improves posture and balance. Ordinary people often ignore these muscles. Pilates is all about teaching you to find and use them.

To achieve good axial stabilization, you need to contract the pelvic floor muscles while pulling in the lower abs, engaging the deep transversus abdominis. The pelvic floor muscles are located at the bottom of the pelvis, and the transversus abdominis is an inner girdle that surrounds the lower abdomen and lower extremities. To activate the pelvic floor muscles, tighten the pelvic floor inward and upward, which feels a bit like holding back urine. When you slowly tighten the pelvic floor muscles, the multifidus (which is hard to feel) and the transverse abdominal machine contract simultaneously. Continue the tightening of the lower abdomen as the contraction progresses up and inward toward the spine. Don't use all your strength to shrink, reaching 30% to 40% of complete tightening is the standard strength to cohere the axis.