If you are weak when you draw your abs in than you are simply not strong yet. I just tried standing from my chair while scooping and I felt it gave me more stability and strength as opposed to just working from my legs. Furthermore, the transverse abs form a corset around the spine, if these muscles are engaged then it helps to support them. I assimilate this to wearing a brace say around the knee for extra support. This is our bodies own natural brace that is underused and most often underdeveloped. I am a pilates instructor and my clients tell me everyday how engaging their abs while performing other activities has helped them in a myriad of ways.

a mat class student of mine brought this article in for me. i read the entire article. i agree with the above comment, standing up from a chair with my stomach pulled in is more stabilizing. the article seems to be written with only a reference to the transversus abdominus being pulled in, in pilates the rest of the core is supposed to be engaged as well. that didn't get to be represented in the article. i do agree with the article about a person not being able to engage stomach muscles during a dynamic movement of a sport, there simply isn't enough time in the split second of game and really a person shouldn't have to if they are doing their cross training exercise to keep their core strong and balanced.

Stuart Mcgill and Joseph Pilates would have been best friends had they met in the same era! Both of these men support the following techniques:
precision
progression
breath
neutral spine
alignment

McGill has termed the word "bracing" while Pilates coined the term "scoop".

With both terms the intent has been to hold a neutral spine to prevent injury and maximize performance. Anyone who misinterprets either term should review McGills' or Pilates' books, notes, lectures, etc.

As both a certified pilates instructor and personal trainer I have seen the aboved terms abused. Please make a point to read both of these individuals' material and find the similarity. They're both exceptionally brilliant men who are/were ahead of their time.

The jury is still out when it comes to scientifc study of the deep abdominals. This is yet another example of the harm that can be caused by the lack of quality, comprehensively trained Piltates instructors! It must be understood on a deep fundamental level and applied correctly on an individual basis. The people who continue hurting themselves with this crude type of instruction should find themselves a better teacher. Unfortunately, the majority of Pilates teachers do not have the time, money or desire to properly learn to teach Pilates to the masses.

The technique of "drawing the navel to the spine" is a method for insuring that the transverse abdominis is activated. Early research by Hodges and others revealed that TA activation was delayed in individuals with back pain. So, the draw-in technique was used to wake up a "sluggish" TA in those individuals. Drawing-in creates stiffness around the lumbar area. However, stiffness and stability are not the same thing. If the TA is drawn in with too much force/effort, the corset narrows the base of support and can actually create less stability particularly during whole body movement under loads. McGill's technique to activate all of the muscles and not draw-in allows the base of support in the lumbar area to be as wide as possible and, thus, increases stability (again, particularly significant when lifting and balancing especially in upright postures). In sports medicine, we have learned that there are times/situations when drawing-in is appropriate and when bracing is appropriate. They are not one in the same but each has its place depending on the given movement, the load, the purpose of the movement, and whether one might be engaged in Pilates or other exercise to reduce low back pain.

Recruitment of the inner unit is essential for re-education/rehabilitation of L.B.P.We use 20-30% of M.V.C of either T.A.or Pelvic floor at Pilates Institute when loading the spine at low levels etc.Also the other muscles surrounding the inner unit must act in synergy eg: keep the spine in neutral.As Michele points out from research by Hodges et al, it's also the timing of the core that's important,T.A. should anticipate movement.I also believe that bracing(not doming) is desired when lifting heavy loads eg: Kettlebell/Olympic lifting. So there is a place for both I.M.O.

I agree with Mary. I believe that Pilates and McGill would have a lot to say teach other and find common ground.
I have tried in vain to find out exactly what McGill has said and in what context.
He is reputed to have said "people should forget about "drawing in'' and the transverse abdominal muscle and simply stiffen all the muscles and the abdominal wall at a level to match each task"
Thats exactly what I ask my client to do.
I believe that the concept of "hollowing in" the abdomen or "scooping" or "navel to spine" has been taken out of context by instructors who have either been poorly trained or have a poor understanding of the anatomy of movement. Unfortunately poorly trained instructors distorts to work of Joseph Pilates.
Right or wrong we should not be upset by, or afraid of the comments of Stuart McGill. He can only help us to clarify our ideas and improve our understanding.

One of the components that I think is missing from the discussion of "bracing" vs. "drawing in" is the connection to the breath and the respiratory muscles.

I describe drawing in as a full contraction of the abdominals on an exhale (an action I call the "blowsuck") which will draw the diaphragm up and empty the lungs. Bracing on the other hand involves a static hold of the breath so that the diaphragm stays lowered and the lungs stay filled - providing a pocket against which to brace the spine.

The primary time when this pocket is needed is when lifting very heavy weights or when bracing quickly against a fast moving object (like a large St. Bernard jumps on you from a fast run). Therefore the bracing technique (also called the Valsalva maneuver) is helpful for power lifters but not necessary for everyday movements like picking up groceries.

I find that many clients do not have the control to contract the TA without a full exhale. Try holding your breath and getting a full abdominal contraction - that's bracing. Now try bracing without stopping your breath. This is another great way to teach the connection of breath to abdominals!

Of course, the best way to get control is have your client learn to perform both methods... and see what works!

This is the reason I love www.pilates-pro.com. Amazing post.

I think Michele Olsen summed it up well.

However I don't agree with the assumption that athletes aren't engaging their core during dynamic movements, or more specifically that they can't/don't because they're moving too fast.

Core stabilization is exemplified at its best when viewing an athlete perform. All of the abdominals, and all of the other muscles throughout the body for that matter, are in fact very much engaged in the moment. The idea that abdominal muscles are only stabilizing during a static isometric contraction is not the case. Muscles, including the abdominals, act to stabilize isometrically, concentrically & eccentrically. Meaning that this idea of 'bracing' or 'scooping' is useful in the context of rehabilitation, but limited in terms of ADL functionality. We simply don't naturally move that way, and if we feel insecure about moving dynamically through the core then maybe there's a deeper underlaying issue at hand compromising our stability. Watch a rock climber scale a wall and we'll see 'core strength' at its best. Just one example. But in that example there's no doubt those individuals have excellent core strength and stability from their feet all the way up through the spine and arms. True integration of movement and stability combined. And above all, they are not locking down (a.k.a. - scooping or bracing) their middle 'core' (abdomen) to perform the task.

In my opinion, at some point we need to let go of this rigid style of scooping or bracing in the abdomen to permit functional and full ROM stability. I agree it has its time and place, ad agree with Michele on the matter, but this type of isolative engagement pertains more to temporary rehabilitative realms than it does, or should, pertain to encouraging stability for everyday functional movement. Or even high end athletic performance.

Good Post!

Got a chance to read the rest of the article...

“Motion is the thing that turns on muscles, not the mind.”

I'm behind this 100%! Muscles are 'told' what to do by the CNS, autonomically. Despite having the obvious voluntary will to move our bodies this way or that, it is ultimately being achieved autonomically. Otherwise we wouldn't make it to the front if it were up to our conscious mind to fire every muscle in the body in proper coordination to move us.

The muscles in the body fire in response to sensory input sent to the CNS, which then sends the appropriate signals to the appropriate muscles to respond to the sensory stimulus. In essence, muscles are told what to do by the CNS, not by conscious control.

Maybe the notion that we 'should' have control needs to be re-examined.