8 Pilates Principles

Joseph Pilates claimed his method has a philosophical and theoretical foundation and not a system made up of collections of exercises. He developed his method and movement principles based off of years of experiences, use, and observations to create a body awareness so that you may move in ease in everyday activities. There are 8 elements that make up Pilates Movement Principles: Breathing, Centering, Precision, Balance, Rhythm, Concentration, Coordination, and Control.

Breathing

Joseph Pilates stated, “Even if you follow no other instructions, learn to breathe correctly.” He believed in circulating the blood so that it would awaken all the cells in the body to get rid of the toxins in the body that can cause fatigue. He taught that for the blood to do its work properly it has to be charged with oxygen to purge the waste gases through proper breathing. Pilates saw forced exhalation as the key to full inhalation. “Squeeze out the lungs as you would wring a wet towel dry,” he was known for saying many times. Not only does breathing oxygenate the muscles, but it also reduces tension in the upper neck and shoulders and helps keep flow and rhythm to the movement of each exercise. Pilates teaches breathing as a posterior lateral breathing. Inhale deeply into the back and sides of the rib cage and exhale knit the ribs together as you maintain the engagement of the deep abdominal and pelvic floor muscles.

Centering

Pilates believed in centering the body by using your “powerhouse” or what many instructors now call “The Core”. The Core is mainly made up of two major muscles, the abdominal muscles and the pelvic floor to support your back and the stabilization of the body. Joe believed all energy from his exercises should begin from the powerhouse and flow outward to the limbs, meaning that the physical energy exerted from “The Core” should coordinate movements of the extremities. Joseph Pilates thought it was important to build a strong powerhouse in order to rely on it in daily activities and proper posture.

Precision

Joseph Pilates believed in quality over quantity in his methods. One precise movement is better than many halfhearted ones. The purpose of this principle is to master movement with precision and eventually carry it over into our everyday life. Every movement in the Pilates method has a purpose. Every detailed instruction is considered vital to the success of the purpose of each exercise to benefit the whole body. It is important to understand the technique well enough to adapt it to the capabilities of each students’ physical body to improve their quality of life in activities.

Balance

Joseph Pilates believed in balance movement and alignment of the body to help center your body. If you have proper alignment and posture with the spine you will gain better muscle balance to help control and center the body. Strengthening and using your muscles equally will fight muscular imbalances in your body and increase your stability and control of precision.

Rhythm or Flow

Pilates focuses on precision with efficiency of each movement to build strength and stamina. It is important to have a rhythm and a flow within and between exercises to achieve that goal. Rushing in and out between exercises will break concentration and the intensity of the movement.

Concentration

Pilates demands body awareness and intense focus on what your body is doing at all times. It is important to be present with your body to build fundamental movements with control breathing. Learning this technique will help you be aware of your surroundings in your daily activities with your body. Being body present will help you stay centered, balanced, controlled, and aware of your body capabilities.

Coordination

Joseph Pilates believed in moving the body as one unit in a purposeful manner to flow within the bodies’ movement. Lack of coordination is an unawareness of how you can move your body in harmony and flow to the rhythm of life’s daily activities. Practicing coordination can also help prevent potential injuries in the future by understanding how to move your body to flow together with concentration, control, and balance.

Control

Pilates method believes in muscle control and no uncontrolled or sloppy movements. It takes concentration and precision to center your body and to know your flexibility and the capabilities of your range of motion. It is also important to be aware of the flow of the movement of each exercise to have better control over your body, so you can strengthen the core and the balance of the body.