The Pilates system retrains our bodies , increasing strength and flexibility while improving our balance and posture. With this system our bodies are worked as a whole ensuring stability,balance, correct alignment,good muscle control and correct breathing are maintained while each muscle group is being exercised.
The essential principles for Pilates are as follows:
Concentration:Pilates requires concentration and focus. It is not a form of mindless repetition, each movement is carefully controlled . Your mind needs to stay alert which allows the mind and body to work in unison. Creating a “mind and body” connection. When we focus on a certain area we can feel that area working , that is the power of your mind!
Breath:Breathing is the first thing we do in life and the last.The proper use of our breath is paramount in Pilates.People have a tendency to hold their breath, or take shallow breaths, while performing exercises this inhibits the supply of oxygen to the muscles and causes tension to build up. This reduces the performance of the muscles. In Pilates we pay close attention to the breaths we take. Joseph Pilates designed his method to cleanse the bloodstream . By using full inhalations and exhalations, you are pushing out the stale air and gases from the depth of your lungs and renewing your body with fresh air to energize and revitalise your body. Throughout a movement we are incouraged to inhale at the start of each movement and exhaling usually takes place on the part of the exercise that requires the most work, forcing our bellys to “scoop” providing a good support for our lower backs and abdominals.
Centering:Our center is also referred to as our “Core” or “The Powerhouse”. This is our abdominal area , lower back, hips and buttocks, which is our bodies center of gravity. All our energy for our Pilates exercises starts at “The Powerhouse” and flows outward to our extremeties.With all the moves being controlled by the contraction of the abdominal muscles, we are able to stretch and lengthen our muscles without risking strain to your spine or neck.
Control: Muscle control is essential in order to maintain correct posture and alignment while working the muscles. There should be no sloppy , or haphazard movements.With Pilates each movement serves a function and the control is at the core. We strengthen the body by working against gravity using slow and controlled movements.
Precision: In order for Pilates to be truly effective , precise execution of the exercises is vitally important. Pilates requires practice, patience and concentration. Rather focus on doing one precise and perfect movement , instead of doing a hundred half-hearted ones. In the beginning it can be difficult to remember all the different points. Over time as you become more proficient , breathing, controlling your muscles,and keeping your spine in neutral and remembering to “scoop” your belly throughout exercises will become second nature to you.
Flowing movement:All the movements in Pilates should be as smooth as possible. The sequences should be repeated slowly , using continuous , flowing movement that is in pace with our breathing.
Isolation or Intuition:While we are practicing our Pilates routines it is very important to listen to our bodies. We need to develop an acute awareness of each part of our bodies, in order to work one set of muscles while at the same time maintaining correct posture, breathing and alignment. Do not force movements if something hurts…STOP! It is vital that you trust what feels right and what doesn’t.
Routine:Develop a routine and practice regularly , this will help you improve your technique and enhance your abilities.
Imagination and Visualization:Our minds are wonderful and work in mysterious ways , one way is to create a visual framework for our bodies to follow. Use your “Minds eye” to enhance your movements. Be creative in your visualizations as you do your routine. visualisations such as ” Scooping your belly”, or ” reaching up towards the ceiling” help us to perfect the movements.
In Pilates we try to see our bodies as a whole. Each exercise in the comprehensive mat work uses every muscle in our bodies. Muscles are never isolated, this creates an imbalance in our bodies. Through integration you will learn to use all your muscles simultaneously in order to achieve your goals !
Pilates Perfect 