Principles of Pilates

These principles are not exclusive to Pilates and are fundamental to all optimal movement.

Concentration

Concentration can also be interpreted as being present and mindful. Without concentrating on what you are doing, how you are doing it and how it feels when you are doing it, accurate movement is difficult. The mind-body connection and kinesthetic awareness is fostered through concentration.

Control

Control refers to the ability to regulate and manipulate physical actions with precision, coordination, and intentionality. It involves the conscious management of muscle activation, joint coordination, balance, and timing, to achieve specific movement goals effectively and efficiently.

Centering/Core Stabilization

Centering is synonymous with the clinical term core stabilization. The “center” is the area of the torso that spans from the rib cage to the pelvis. To “find your “center” or to “stabilize your core” means to provide support for the lumbar spine.

Breathing

When incorporating breath, diaphragmatic breathing is the objective. When breathing is efficient, there is a co-contraction of the diaphragm, the two muscles of the pelvic floor, the multifidus, and the transverse abdominal muscles (as well as the external obliques, serratus anterior and rhomboids). Think about breathing up and back of the posterior rib cage.

Fluid Movement

Moving from the bones and joints with ease and economy.

Skeletal Alignment

Refers to the way bones are lined up to each other or positioned when moving.

Precision

Moving with precision means moving with minimum energy expenditure and fine-tuning movement to achieve accuracy and specific targets. It involves the ability to make adjustments in force, speed, and direction during the execution of a movement. To achieve precision you must first be present.

Endurance

Not a high priority in the initial stages of Pilates but can be useful if fitness conditioning and overall endurance are important to you. The first seven principles should be mastered before attempting endurance.

Release

Release can be considered flexibility, but there is a distinction between stretching muscles and skeletal release of joints. Prior to attaining meaningful strength gains, release at certain joints is often imperative. If a joint is stuck or its range of motion is compromised, it is impossible to target the muscles that surround it.

Soure: Body Harmonics Education