Updated: Aug 16, 2022
If you are new to our classes, you will have heard us say "T-Zone Stays On!", but may be quietly wondering what the heck we mean! Engaging your T-Zone when doing pilates, and in fact all facets of life, is super important and can have ongoing benefits for your body.
What is the T-Zone?
The term T-Zone refers to the two muscles, the transversus abdominis and the pelvic floor. When activated we visualise a capital letter “T” drawn across the front of the pelvis (just below the belly button) and down to the pelvic floor.
How do you activate or engage the T-Zone?
The easiest way to activate the T-Zone, is to visualise the imaginary letter T on your lower abdominal muscles. To check you are engaging the correct muscle, simply lie on your back with your feet on the floor and your knees bent. Find the front of your hip bones, place your fingers on the hip bones and move 2cm in and press firmly - this muscle is the one you want to be engaging.
Why is T-Zone activation so important?
Your T-Zone is key to ensuring your lower back and pelvis are stable. By preventing your pelvis from rocking when you are exercising, you will protect your back from straining and ensure that it is your core muscles supporting your body.
A strengthened T-Zone and strong core, reduces the risk of lower back injury and pain. If you can train your mind to activate your T-Zone when you are not only exercising, but lifting items, moving to a standing position and even sitting at a desk all day, you will find your aches and pains start to disappear. Not only is it good for you, but you will notice you are standing/sitting straighter. And as an added bonus, your stomach will appear flatter by drawing in the abdominal wall.
Activating your T-Zone will not only protect your body from injury while exercising but it will make you feel better throughout the day. Try to get in the habit not only when you see us at Studio Lifewave for a class, but when you are at work, at the traffic lights, making dinner... to activate your T-Zone and think "shoulders down and back, neck tucked in AND #TZoneStaysOn!