PowerHouse is one of the Pilates principles, one of the most important bases for performing the exercises and ensuring the method benefits the whole body. The other Pilates principles are breathing, concentration, control, fluidity, and precision. During exercises, the Power House must always be activated correctly to promote 100% use in the sessions.
What is PowerHouse?
The Power House, also known as the force center or core, refers to a set of muscles located in the abdomen region that are responsible for stabilizing the entire spine. The muscles that make up the Power House are the diaphragm, transverse, pelvic floor, and multifidus. Other muscles are also part of the Power House, such as the internal and external obliques, gluteus, and the quadratus lumborum. Why is this region so fundamental to the practice of Pilates? According to the method’s creator, Joseph Pilates, the Power House is the origin of all body movements.
It is important to emphasize that just stretching and doing strength exercises does not mean that Pilates is being practiced. Doing a Pilates exercise necessarily involves stabilizing the spine associated with deep and conscious breathing. Eventual negligence with the stabilization of the spine can cause injuries and compromise the development of physical activities.
PowerHouse Activation
The first step in starting a series of Pilates exercises is to activate the Power House. Simply stated, it is the contraction of the abdominal region and the pelvic floor. If only the abdomen is contracted, there is a slight displacement of some organs, which can trigger urinary incontinence. Therefore, for the correct performance of Power House activation, these two muscle sets must be activated to effectively promote the stabilization of the spine.
There are several postures in which the Power House can be activated, either on the ground or on appliances. One way to activate the Power House is to lie on your back with your arms and legs extended. Do a contraction like holding the pee, coughing, or laughing. Place one hand on your abdomen and feel the contraction. Then place your other hand on your back, lower back and hip press your hand on the floor or mat and then tighten your buttocks.
This was an example of an exercise, which, like any other Pilates exercise, should be done in a studio accompanied by a qualified professional.
Benefits of Power House Activation
Exercises performed with the correct activation can:
- Help the practitioner to have a more defined waist and abdomen;
- Improve organ functioning and body balance;
- Prevent injuries and reduce pain, especially in the lower back;
- Offer safety in the practice of exercises by keeping the spine stabilized and protected.
- Therefore, the correct activation of Power House accompanied by a qualified professional provides many benefits for the body.