You train hard, focus on breathwork, and execute your Pilates practice with precision, yet something still feels off—your core just isn’t engaging the way it should. If this sounds familiar, you might be dealing with an issue that isn’t biomechanical but biological: gut inflammation. When your digestive system is inflamed, your body shifts its resources away from optimal movement patterns and into survival mode, creating a cascade of neuromuscular dysfunction that can weaken core activation.
The gut and abdominal muscles share a powerful connection through the enteric nervous system and the vagus nerve. Chronic inflammation—caused by food intolerances, dysbiosis (imbalanced gut bacteria), or leaky gut syndrome—can overstimulate the sympathetic nervous system, keeping you in a fight-or-flight state. This inhibits proper engagement of the transverse abdominis and deep stabilizers, as your body prioritizes energy for managing internal stress rather than supporting movement. You may notice bloating, sluggish digestion, or an inability to properly recruit your lower abdominals during exercises like the Hundred or Teaser.
Another key factor is intra-abdominal pressure. When the gut is inflamed, swelling and fluid retention in the digestive tract create internal pressure that disrupts the core’s ability to contract efficiently. This is why you may feel “disconnected” from your abs, even when trying to engage them consciously. Instead of building strength, your body compensates with inefficient movement patterns—tight hip flexors, overactive obliques, or excessive spinal extension—leading to further imbalance and potential injury.
To restore proper core function, start by addressing the root cause of inflammation. An anti-inflammatory diet—reducing processed foods, gluten, dairy, and excessive sugar—combined with probiotics and digestive enzymes can help heal the gut lining. Additionally, breathwork and vagus nerve stimulation (like cold exposure or gargling) can shift your nervous system back into a parasympathetic state, allowing your deep core muscles to function as they should. Remember, true strength isn’t just about reps and resistance—it’s about creating balance from the inside out.
