The Truth About The 6 Principles Of Pilates
The Benefits Behind Understanding The Pilates Fundamentals
June 24, 2024
By Haley Holt
Image by Mathilde Langevin
As our Pilates journey continues to evolve over the years, we have come to gradually understand the Six Principles of Pilates and uncover the deeper truths behind each one.
Pilates has become a popular cornerstone in the wellness space for promoting overall health and for a good reason.
This everyday life practice, with its focus on core strength, flexibility, and mindful movement, offers a holistic approach to fitness that goes beyond just the physical.
Whether you're new to wellness or a seasoned supporter looking for something new, understanding the foundational principles of Pilates can make a significant difference in your everyday practice.
In this article, we'll delve into what Pilates is, why its six core principles are vital for beginners, and the essential Pilates basics to begin with.
Image by Ayo Ogunseinde
What Is Pilates?
Pilates is a low-impact high-results exercise method developed by Joseph Pilates in the early 20th century. It focuses on improving physical strength, flexibility, and posture through controlled movements, and sometimes, specialized equipment.
Unlike many fitness routines that focus on repetitive movements, Pilates encourages a mindful approach to exercise, integrating the body and mind foundation with every movement.
We avert to naming pilates as just an exercise, being, if you have experienced this specific wellness journey, you know it’s so much more than that.
This method is renowned for its ability to enhance muscle tone, balance, and posture while reducing stress and preventing injuries. Pilates can be performed on a mat or with equipment, making it accessible and adaptable to various fitness levels and needs.
What we love most is that, unlike many other forms of exercise, Pilates is truly for everyone. Our friends at Healthline dive into why Pilates is great for beginners.
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Understanding The 6 Principles of Pilates Before You Start
Joseph Pilates originally referred to his method of exercise as "Contrology."
He envisioned it as an approach to movement built upon principles such as breath, centering, concentration, control, precision, and flow. These core principles infuse each exercise with intention and a sense of complete expression.
Concentration
Breath
Control
Centering
Precision
Flow
For many, these six principles serve as the cornerstone of the Pilates exercise approach, contributing to its distinctiveness in the fitness world. Understand that Joseph Pilates did not explicitly outline these principles himself; they were derived from his teachings by later instructors.
Pilates practitioners recognize that it is a continuous journey of growth - keep that in mind, it’s important. Once a particular exercise is mastered, there is always another layer to refine and improve upon.
Before beginning your Pilates journey, understand the six principles that form the foundation of the practice and you’ll be well-prepared to reap the best benefits of your Pilates practice.
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Pilates Principle 1, Concentration
Concentration in Pilates is all about focusing your mind on the movements you are performing.
Mind-body connection with every-single-movement.
This principle ensures that every movement is deliberate and precise, reducing the risk of injury and enhancing the effectiveness of the exercise. Concentration can create an active meditation that pulls you away from your surrounding stressors for a more relaxed workout.
Essentially, this means swapping out your Drake playlist for a more soothing, mindful soundtrack. We know it might sound blasé, but it's worth it when it helps you focus on your movements.
When practicing Pilates, it's imperative to pay close attention to your body's alignment, the position of each limb, and how your muscles engage. This mindfulness helps in creating a strong mind-body connection, which is a core aspect of the Pilates method.
Image by Dane Wetton
Pilates Principle 2, Breath
“Breathing is the first act of life and the last. Our very life depends on it,” Joseph Pilates.
J. Pilates believes in the significance of proper breathing in exercise, advocating for the mastery of deep breathing techniques. By filling your lungs completely and exhaling deeply, you enhance focus during exercise and promote optimal blood circulation to your muscles.
There's a special method to breathing in Pilates, like yoga has yogic breath, Pilates practices its way of breathing. They call it breathing into your belly, focusing fully on breath taken into the back and sides of your rib cage.
This is a vital technique for understanding the strengthening practice in Pilates.
Try Pilates breathing with us now -
Try this by placing both hands on your ribs with your fingers facing towards the front and thumbs facing toward the back.
Gently breathe, slowly, and focus on diffusing your breath through the front and back side of your ribs.
When you exhale, guide the front ribs down towards the floor.
Image by Dane Wetton
In Pilates, the breath is often synchronized with movement, promoting relaxation and ensuring that each exercise is performed with the right level of intensity. This controlled breathing technique can also aid in reducing stress and improving overall lung capacity.
We start and end with focused breath work - let this be your greatest takeaway.
Pilates Principle 3, Control
Control in Pilates pertains to deliberate, conscious muscular management.
Originally named Contrology by Joseph Pilates himself, it's no wonder that control stands as a central principle.
The principle of Control is about performing exercises with deliberate and precise movements. Unlike other workout routines that might encourage speed or repetition, Pilates focuses on quality over quantity.
By controlling and regulating your movements, you can direct each movement with proper form. In Pilates, every movement is regulated by engaging the core muscles and maintaining equilibrium, guaranteeing the effectiveness and safety of each exercise.
Image by Josh Duke
Pilates Principle 4, Centering
Centering refers to the concept of engaging the core muscles, which are considered the "powerhouse" or “core” of the body in Pilates. This principle is about finding balance and stability by focusing on strengthening the core, including the abdominals, lower back, hips, and glutes.
A strong center provides the foundation for all Pilates movements, supporting the body and allowing for better control and precision in every exercise.
By strengthening the powerhouse with every movement, you build a solid foundation for overall stability and strength. This act in Pilates helps improve posture, reduce back pain, and enhance overall body alignment.
Pilates Principle 5, Precision
Precision in Pilates is about paying attention to the details of each movement.
This principle ensures that every exercise is executed with accuracy, targeting the specific muscles intended and avoiding unnecessary strain on the body.
There's a prevalent misconception about Pilates being "too easy," often stemming from exercises being rushed without understanding which muscles should be engaged. In reality, every Pilates movement serves a specific purpose, requiring precise placement and technique for successful execution.
Precision helps in building a deeper understanding of your body's mechanics and promotes efficient movement patterns. By focusing on exact placement, alignment, and trajectory of each part of your body, you can maximize the effectiveness of your Pilates practice.
The purpose is understood as the more flexed our feet, and the longer we reach our arms in each exercise, the greater the stretch we achieve.
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Pilates Principle 6, Flow
Flow represents the final principle of Pilates, and it refers to smooth and fluid movements that define the practice.
In Pilates, we aim for uninterrupted motion, connecting exercises with precision and control to develop coordination and grace.
The idea is to maintain a consistent pace and fluid motion, which helps in building endurance and improving coordination. Flow in Pilates ensures that your workout feels like a cohesive whole, rather than a series of disjointed movements.
In the advanced series, this fluidity extends to the transitions between exercises, creating a seamless and continuous routine that is as beautiful to watch as it is satisfying to perform.
Be patient with this concept as it’s usually the most challenging to perfect.
How to Start Pilates as a Beginner
From our experience, starting the low-impact workout known as Pilates can be pretty intimidating; therefore, we created an easy guide to Pilates for beginners over 30.
Find a Qualified Instructor and Free Beginner Class - Look for a certified Pilates instructor (either online or in person) who can slowly guide you through the Pilates concepts and basics and ensure you’re performing the exercises correctly.
Learn the Basic Principles - Focus on understanding the six principles and mastering basic exercises before moving on to more advanced techniques.
Practice Consistently - Aim for at least two to three sessions per week.
Listen to Your Body - Pay attention to how your body feels during and after your workouts. As you continue the practice of Pilates each day, look for progressed modifications.
Stay Patient - Be patient with yourself and celebrate small gradual improvements along the way.
Image by Jaspinder Singh
For a quick Pilates understanding -
There are two types of Pilates: Pilates mat and Pilates reformer.
However, the classic studios tend to use pilates equipment like the Reformer (the innate-looking torture device that may contribute to the intimidation), which is a sliding platform that utilizes springs to provide resistance. The mat pilates can be done with smaller workout tools or nothing at all from home.
*Quick tip for beginners - Our successful approach involved commencing our Pilates journey in the comfort of our living room, gradually enhancing our confidence and balance techniques before the transition to attending in-person classes.
The essentials needed to start the at-home workout are minimal. It can be done with no props, though the props only enhance the results.
Keep in mind - When in the studio using the Reformer equipment, the spring adds a resistant component, this is where our props are used to create a similar challenge from home.
Props include a resistance band, a foam roller, a light set of hand/ankle weights, an inflatable ball, and a Pilates ring.
Image by Josh Duke
Best Pilates Mats
The Lululemon Mat is our top recommendation for high quality, support, and performance.
The Balanced Body and Retroscpec Solana mats are a perfect option as well for Pilates beginners.
The Solana has a wide variety of colors to choose from as well as being a reputable option.
Best Pilates Resistance Bands
For resistance, Sporti Resistance Loop and Lululemon Band Set are our preferred.
The Everyday Yoga Stretch Band is best for stretching and improving flexibility.
Best Pilates Foam Rollers
A foam roller provides many benefits, from promoting muscle recovery, and pain relief, to improving flexibility, and preventing injury; think of it as a deep-tissue massage for your muscles.
Our compliments go to Trigger Point and Double Roller for the best results.
Our foam rollers are invaluable to us, something we can't imagine living without. If given the chance, we'd definitely take them along when we travel.
Image by Lululemon
Best Pilates ball & Pilates ring
An effective way to increase balance, flexibility, and core fitness is the Pro Body balance ball.
Include a Pilates ring, the sculpting behind this tool is elite.
Understanding the six principles of Pilates is essential for anyone looking to start this transformative practice. By focusing on concentration, breath, control, centering, precision, and flow, you can ensure that each workout is truly beneficial.
Feel free to share your experiences or ask questions in the comments below! Let's continue wellness together.
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This article aims to provide a comprehensive guide to the six principles of Pilates, offering beginners a solid foundation to start their practice. By understanding and applying these principles, you can achieve a more effective and mindful Pilates experience.
