Pilates Principles

1.Centring

Centring involves bringing the focus of the movements to the centre of the body - the area between the lower ribs and pubic bone (the ‘powerhouse ’ as described by Pilates).   There is particular focus on the torso (abs, pelvic girdle, lower back, gluts), as a strong developed core and enables the rest of the body to function efficiently. All action initiates from the trunk and flows outwards to the extremities.

‘Pull the naval toward the spine’ this is the first and ultimate Pilates cue. Pulling the naval toward the spine is how you bring your deep abdominal muscles into action, and all Pilates exercises are done with the deep abdominal muscles engaged to ensure proper centring. See transverse abdominus for more information. No exercise should be done without centre control. In other words, if the centre is not totally and completely engaged and stabilised, you should not progress to the next level of an exercise.

2.Concentration

If you bring full attention to the exercise and do it with full commitment, maximum benefit will be obtained from each movement. Concentrate on each body part, not just the overall movements of the exercise - the position of your arms, the point in your toes, the arch in your back, the bend in your knees, and the rhythm of your breath. Conscious control of the movement enhances body awareness. If you can understand and visualise the exercises correctly, then you will do them correctly. Concentration encompasses that all-important mind-body connection.

3.Control

Every Pilates exercise is done with complete deliberate muscular control. One of the fundamental rules when doing Pilates is to control your body’s every movement. This rule applies not only to the exercises themselves but also to transitions between exercises, how you get on/off the equipment and your overall attention to detail while working out. When focusing on control of a movement, the body is forced to recruit helper muscles (called synergists), which are usually smaller then the main muscles.
When many muscles work together to do one movement, i.e. when muscles work synergistically, the body as a whole develops greater balance and coordination.   If you don't move with control, you increase the risk of injury. Pilates isn’t about intensity or multiple "reps," it's more about proper form for safe, effective results.

4.Precision

Precision is similar to control but has the added element of spatial awareness. That is, when initiating any movement, you must know exactly where that movement starts and where it will end. All Pilates exercises have precise definitions of where the body should be at all times. A goal of Pilates is to focus on the specific muscles that should be working and relaxing all the muscles that may want to help out but shouldn’t.   In Pilates, conscious awareness should be sustained throughout each movement.

5.Breathing

Joseph Pilates emphasised using a full breath in his exercises. Deep, coordinated, conscious diaphragmatic patterns of inhales and exhales initiate movement, help activate deep muscles and keep you focused.   People often hold their breath when performing a new and difficult task. When you hold your breath, you tense muscles that can ultimately exacerbate improper posture and reinforce tension habits. That is why consistent breathing is essential to flowing movement and proper muscle balance. Proper breathing is essential, and helps you execute movements with maximum power and efficiency.

6.Flow

Pilates exercises are done in a flowing manner. The exercises should be a smooth, continuous motion rather than jarring repetitions. The essence of Pilates movements is to allow your body to move freely and, at the end of each movement, to finish with control and precision. Continuous controlled movement integrates the nervous system, the muscles and the joints, and trains the body to move smoothly and efficiently.