Strengthening Your Core for Better Digestion: How Pilates and Core Exercises Support Gut Health

Understanding the Core and Its Role in Digestion

Defining the Core Muscles and Their Function

The core musculature refers to the muscles of the abdomen, hips, and lower back that work collectively to stabilize our spine and allow for the easy transfer of force through our limbs in all activities. Some of the key muscles that comprise the core include the rectus abdominis, transversus abdominis, quadratus lumborum, erector spinae, multifidus, and piriformis. A strong core provides protection against low back pain and enhances the efficiency of virtually all movements.

The Indirect Link: How Core Strength Supports Organ Health

One potential unsung benefit of a strong core is its benefit to the organs of your viscera, particularly the gastrointestinal tract. The notion that a stronger core can improve digestion is based on the observation that greater core muscle strength increases intraabdominal pressure, thereby increasing colorectal movement. One well-designed study demonstrated improved colon transit time in young women after 12 weeks of specific abdominal muscle training.

How Pilates May Positively Impact GI Health

Pilates is a system of exercise developed by Joseph Pilates in the early 1900s. Pilates is distinguished by its focus on mind-body connection with an emphasis on strength, core stability, flexibility, muscle control, posture, and breathing. Pilates exercises can be done on a mat with bodyweight alone or use specialized equipment such as a reformer.

Gentle Movement and Gut Motility

Pilates may be a beneficial form of exercise for gut health. I say 'may' because there are no specific published studies supporting the use of Pilates to improve gut health. However, there are several theoretical reasons to expect that Pilates could have a positive impact on digestive health.

In theory, the emphasis on core strengthening seen in Pilates should improve colon transit time and, consequently, reduce the risk of constipation in practitioners, similar to abdominal-focused exercises documented to improve colorectal transit time.

Further, the breathwork portion of Pilates may be a useful adjunctive treatment for acid reflux. Practicing diaphragmatic breathing has been shown to improve pressure in the lower esophageal sphincter, potentially alleviating acid reflux.

Stress Reduction and the Gut-Brain Axis

Additionally, mind-body exercises, such as Pilates, can be very helpful in improving digestion. High levels of mental stress can disrupt the gut-brain axis, exacerbating symptoms of IBS. A 2020 meta-analysis found that many mind-body treatments were effective in reducing the severity of IBS symptoms. While Pilates was not specifically included in this analysis (yoga was!), it is reasonable to expect that regular Pilates practice could work in a similar manner.  Pilates is better supported for reducing the risk of lower back pain.

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