When you step into a Pilates studio, it’s common to hear instructors talking about your “neutral spine” and engaging your “transverse abdominals.” These terms might sound a bit technical at first, but they are central to the core principles of Pilates—and understanding them can make a big difference in how you move, feel, and build strength.
Let’s explore what a neutral spine is, what the transverse abdominals are, why they matter, and how Pilates can help you strengthen your body in a way that supports everyday movement, improves posture, and reduces your risk of injury.
What Is the Neutral Spine?
Your spine has three natural curves: one at the neck (cervical), one at the upper back (thoracic), and one at the lower back (lumbar). These curves are not flaws—they are essential to how your body absorbs shock and moves efficiently. Neutral spine refers to the alignment in which these natural curves are maintained and balanced.
With a neutral spine, your body is neither overly arched nor flattened. Imagine lying on your back with your knees bent and feet flat on the floor. Your pelvis is level, with a natural curve under your lower back. Your spine is not pressing into the mat, nor are you letting it arch too much. This is your neutral spine.
Maintaining this alignment is crucial. It allows your spine to bear weight and transfer energy through your body safely and effectively. Whether walking, lifting, or sitting, being aware of your neutral spine helps to support better posture, reduce strain, and protect your back from injury.
What Are the Transverse Abdominals?
The transverse abdominals (or TAs) are your “deep core” muscles. Unlike the six-pack rectus abdominis that runs along the front of your abdomen, the transverse abdominals wrap horizontally around your torso, almost like a corset.
Their primary job is to stabilise the spine and pelvis. Every time you breathe, lift, twist, or balance, your transverse abdominals should activate to provide core stability. They work quietly in the background to support your body in movement and stillness. Unfortunately, many people have underactive or poorly coordinated transverse abdominals—often as a result of prolonged sitting, pregnancy, or lack of core-focused exercise. This can lead to back pain, poor posture, or decreased functional strength.
How the Neutral Spine and Transverse Abdominals Work Together
Here’s where it gets interesting: the neutral spine and transverse abdominals go hand in hand. When you’re in neutral spine alignment, your transverse abdominals are in the best position to activate and support your core.
Likewise, engaging your transverse abdominals helps to maintain and protect your spine’s natural curves. Think of the two as a team. The alignment of your spine provides a solid foundation, and your deep core muscles hold everything in place. This connection is at the heart of Pilates. Nearly every Pilates movement starts with finding a neutral spine and activating the transverse abdominals. This creates a stable base from which the rest of your body can move with control and precision.
1. Body Awareness and Alignment
Pilates teaches you to tune into your own body. You’ll learn to find your neutral spine in different positions—lying, sitting, standing, and moving. This awareness translates into better posture and spinal health in daily life.
Your instructor will guide you to sense the curve of your lower back, align your pelvis, and stack your ribcage and head in line with your spine. Over time, this alignment becomes second nature.
2. Targeted Core Activation
Many Pilates exercises focus specifically on the deep core. Movements like pelvic tilts, toe taps, and leg slides are designed to strengthen your transverse abdominals without overusing the larger, more superficial muscles.
Instructors cue you to “pull your belly button to your spine” or “zip up through the lower abdominals,” helping you engage the transverse abdominals correctly. As you practice, these cues become muscle memory.
3. Breath and Movement Coordination
Pilates incorporates breathwork into every movement. Proper breathing helps activate the deep core and encourages the diaphragm and pelvic floor to work with the transverse abdominals.
Exhaling during the effort phase of an exercise helps to naturally engage the core. This synergy between breath and movement is essential for spinal support and pelvic stability.
4. Functional Strength and Injury Prevention
By strengthening your deep core and maintaining neutral spine alignment during movement, you build functional strength that protects you during everyday activities. Whether you’re bending to pick up groceries, sitting at a desk, or doing more advanced training, your spine and core are working efficiently.
Pilates has also been shown to be highly effective for managing and preventing lower back pain. When the spine is supported by strong, well-coordinated muscles, it’s less likely to be strained or injured.
The Bottom Line
Pilates is not just about looking toned—it’s about moving with control, stability, and confidence. Understanding your neutral spine and learning how to activate your transverse abdominals will transform the way you move, both in the studio and in everyday life.
Whether you’re recovering from an injury, looking to improve your posture, or simply want to feel stronger from the inside out, Pilates provides a safe and effective pathway to a healthier spine and a stronger core.
If you’re ready to build true core strength and unlock the power of spinal alignment, we’d love to welcome you to a class at back to basics. Our certified instructors are here to guide you every step of the way—whether you’re brand new to Pilates or looking to deepen your practice.