Pilates Principles

Pilates Principles were developed by Joseph Pilate as being the main areas to work when performing Pilates exercises.

These are the only six described by Joseph Pilates, although many other programs mention either Five or Eight Pilates Principles.

Pilates Principle One - Centering

A strong stable foundation is required for normal daily movement. Pilates Centering provides this by pushing energy from the muscles in the center of the body out towards the extremities thereby providing co-ordinated movement. The groups of muscles in our center - which includes the Abdomen (Rectus Abdominis, External Obliques, Internal Obliques and Transversus Abdominis), Lower Back (Erector Spinae and Latissimus Dorsi), Hips (Psoas Major and Iliacus), and Buttocks (Gluteus Maximus and Gluteus Medius) are collective known as the Powerhouse by the Pilates system. When performed correctly this is where the energy to perform Pilates exercises starts and flows out towards the extremities. If these mucles are stong then the whole well-being of the body is enhanced.

Pilates Principle Two - Concentration

What ever you do requires a certain level of Concentration. Some tasks are performed with very little concious concentration effort but some concentration is still required. When performing Pilates exercises, You need to concentrate all the time on what you are doing. To be able to perform the exercise correctly and get the most out of them you must Concentrate. You must focus your Concentration on the whole body.

At first this will be very difficult because to ensure you are doing it right is not easy at least until you are more practiced in the art of Pilates. As you become better at Pilates you will notice that you will pay more attention to your body and how it is moving, and you will find that complex movement is not as simple as you first thought.

Pilates Principle Three - Control

As we've seen, Concentration is required to ensure that Pilates exercises are performed correctly, and performing them correctly ensures that every movement is controlled. Only by complete muscle control can Pilates be properly employed to improve the overall body well being. This does not just apply to the Powerhouse, the central core muscles, but applies to all movements and the position of every aspect of the body when performing the exercises.

Pilates Principle Four - Precision

As well as Concentration and Control, every movement in Pilates has to also be performed with Precision. This includes not just each individual movement but the sequence in which the movements are performed. Each individual movement has a unique purpose within the Pilates program and it is better to perform each one perfectly rather than rush through the complete sequence badly. As this becomes easier and more natural, your everyday movement takes on precise balance of Control and Precision.

Pilates Principle Five - Breathing

As with most exercise Breathing plays an extremely important part in ensuring that the most is gained from the exercises being performed. The principle of Breathing when performing Pilates is based on forced exhalation and full inhalation, but must also be executed with Concentration, Control and precision. Coordinating the inhalation and exhalation of Breathing is also important to ensure that oxygen is drawn in at the correct time for maximum benefit and that waste gases are forced out at the correct time. In this way the exchange of oxygen and waste gases in the blood are controlled and transported to where the body needs them at the precise moment of movement.