When I engage my core I think about being a Greek Goddess. In another life at another time maybe, but seriously .............
Before you engage your core you need to know where your bottom ribs are (stop reading and feel them now). You also need to know where you ASIS bones are. They are the nobly bones at the front of your pelvis. (You will now need to stop reading, stand up and feel the front of your pelvis.) On each side of you pelvis there are bone close to the surface of your skin that you can feel with your finger tips. They are your ASIS.
When I engage my core I stand with my feet hip width apart and my pelvis in a neutral alignment. I take a deep breath in and as I exhale I think about my two lower two ribs and my two ASIS bones pulling in and towards my tummy button. The five points (two lower ribs, two ASIS bones and my tummy button) I am concentrating on look like the five face of a regular dice. Your boney landmarks will not move, but the muscles that connect to them and support them will engage. These muscles are your core muscles and the feeling you get when following these instructions is your core engaging. Try to do this without squeezing the muscles in and around your bottom. I can only describe the feeling as your waist getting slightly thinner. Practice this and
use this technique in every Pilates exercise.
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