Neutral Pelvis vs Imprint in Pilates: Does Neutral Really Activate the Core Better?

One of the most interesting things that happens when Pilates teachers start learning biomechanics is that we begin questioning some of the ideas we learned in our original training.

A common statement many of us have heard is:

“Neutral pelvis engages the deep core stabilisers more efficiently.”

Usually this refers to muscles like the transverse abdominis (TVA) and multifidus.

But is that actually true?

And when exercises like the Hundred feel easier in imprint and harder in neutral pelvis, is that really because we are activating the “correct” muscles differently?

Or is it more about biomechanics, torque, and trunk stiffness?

Let’s unpack it.

core exercise chest lift

What Is Neutral Pelvis in Pilates?

Before we even discuss whether neutral pelvis is “better,” we run into a problem:

Neutral pelvis is difficult to define precisely.

In Pilates, neutral pelvis is often taught as the position where the ASIS and pubic bone are level.

But anatomically, humans are highly variable.

Some people:

• have more prominent iliac crests

• have different pelvic shapes

• have more or less lumbar lordosis

• have asymmetries from side to side

Even in clinical biomechanics, spinal neutral is more of a range or zone than one exact measurable position.

So already, the idea that there is one perfect neutral pelvis position that “switches on” the correct stabilisers becomes difficult to support.

Does Neutral Pelvis Activate TVA and Multifidus Better?

So far there isn't any evidence showing that neutral pelvis activates the transverse abdominis or multifidus more efficiently than other spinal positions. Lack of evidence however, does not mean something can't be true.

What we do know though, is that these muscles are influenced by much more than pelvic position alone.

The Transverse Abdominis (TVA)

The TVA attaches to:

• the ribs

• thoracolumbar fascia

• pelvis

• linea alba

So rib position, breathing mechanics, abdominal pressure, trunk orientation, and load all influence how the muscle functions.

Not just the pelvis.

The Multifidus

Multifidus spans multiple spinal levels all the way up the spine.

It contributes to:

• spinal stiffness

• force transfer

• segmental control

• extension and rotation control

Again, it is responding to the demands placed on the trunk as a whole — not simply whether the pelvis is neutral or imprinted.

Do the Spinal Stabilizers Work in Flexion, Extension and Neutral?

Yes.

This is one of the biggest misconceptions in Pilates education.

The trunk stabilisers are not “neutral-only muscles.”

If the goal is to control spinal movement or maintain trunk stiffness against load, the stabilising system will contribute regardless of whether the spine is:

• neutral

• flexed

• extended

• rotated

• side bent

For example:

• In a plank, the trunk muscles resist spinal extension.

• In Elephant or Knees Off, they help maintain spinal flexion.

• In Down Stretch, they help maintain spinal extension.

• In Side Plank, they resist lateral flexion and rotation.

The stabilisers are active whenever the nervous system needs to control spinal motion and transfer force efficiently.

Stability is task-dependent, not position-dependent.

Neutral Pelvis vs Imprint in the Hundred

This is where biomechanics becomes really interesting.

Many Pilates teachers notice that the Hundred often feels:

• easier in imprint

• harder in neutral pelvis

Older Pilates explanations sometimes describe this as:

“Imprint gives more support from the superficial abs, while neutral trains the deep stabilisers.”

But a biomechanical explanation probably makes more sense.

Why Does Imprint Feel Easier in Pilates?

When the lumbar spine moves into more flexion or imprint:

• the abdominals are already contributing to a flexion strategy

• people often create more global trunk stiffness

• the mat provides tactile sensory feedback

• the body is biased toward resisting extension forces from the legs

• the glutes can activate to help imprint or "tuck" the pelvis and contribute to global trunk stiffness

As a result, imprint often feels more supportive and easier to control.

This does not necessarily mean the “correct” muscles are activating.

It may simply mean the mechanics and motor control demands have changed.

The Role of Torque in the Hundred

When the legs lift during the Hundred, gravity creates an extension moment on the lumbar spine.

The abdominal system must generate enough stiffness and flexion torque to resist that pull.

An important point:

The hip flexor torque is relatively similar in both neutral pelvis and imprint.

Why?

Because the moment arm from the center of mass of the legs to the hip joint is still roughly the same.

So moving into posterior pelvic tilt does not suddenly “switch off” the hip flexors.

The iliopsoas and rectus femoris are still working hard to hold the legs up.

What Changes in Imprint?

What changes is probably the strategy the body uses to manage those forces.

In imprint:

• the abdominals contribute more strongly to posterior pelvic tilt

• the glutes may assist with posterior tilt

• people often create more abdominal pressure and global trunk stiffness

This can reduce the sensation of the hip flexors “pulling” on the lumbar spine.

So many people interpret this as:

“My hip flexors are working less.”

But mechanically, the hip flexors are still producing significant force.

The difference is that the trunk and pelvis are managing those forces differently.

Why Neutral Pelvis Can Feel Harder

In neutral pelvis, the body cannot rely as heavily on a flexion strategy.

Instead, the trunk must:

• resist extension forces from the legs

• maintain position with more subtle control

• tolerate small spinal movements

• coordinate abdominal stiffness without simply flattening the back

This often requires finer motor control.

So neutral pelvis may feel harder not because the “deep core” is finally turning on, but because the

task itself is mechanically more demanding.

A Better Way to Think About Core Activation in Pilates

Rather than saying:

“Neutral pelvis activates the correct stabilisers.”

It is probably more accurate to say:

“Different spinal positions change the mechanical demands, torque, stiffness strategies, and motor control requirements of the exercise.”

The nervous system recruits muscles based on the demands of the task.

Muscles are not simply:

• stabilisers

• movers

• correct muscles

• incorrect muscles

They adapt to the load, position, and movement challenge being presented.

Final Thoughts on Neutral Pelvis vs Imprint

Neutral pelvis and imprint are not inherently “good” or “bad.”

They are simply different movement strategies that create different mechanical demands.

Imprint may feel more supportive because:

• it increases trunk stiffness

• provides sensory feedback

• biases the system toward resisting extension

• allows stronger posterior tilt strategies

Neutral may feel harder because:

• it requires finer control

• there is less reliance on lumbar flexion

• the trunk must resist extension without flattening

Neither position magically activates the deep core.

The spinal stabilisers are working whenever the trunk is challenged and the nervous system needs to control movement.

And that can happen in flexion, extension, neutral, rotation, and many other positions.

As Pilates teachers, understanding biomechanics helps us move beyond simplistic ideas about “correct muscle activation” and toward a more useful understanding of how humans actually manage load and movement. If you enjoy diving into biomechanics, torque, moment arms, force and load management in Pilates, we go deep into these concepts inside the Pilates Teachers Community.

Our workshop Follow The Load breaks down how to analyse Pilates exercises through the lens of biomechanics and understand why exercises feel harder, easier, more supportive or more demanding — beyond outdated ideas of simply “activating the right muscles.”

The workshop is now available to watch inside the membership, and you can start with a 2 week free trial to explore it 😊