Pilates: Basic Principles

Pilates is a system of physical exercises developed by Joseph Pilates.
Pilates strengthens the body's muscles, increases flexibility, and improves overall physical condition. The exercises of the Pilates system are performed on mats and on equipment specially designed by Pilates (e.g., the Reformer).

The main principles of the Pilates exercise program are concentration, control, centering, conscious breathing, coordination, relaxation, and directed movements. Learn these before you begin training. Pilates, like beginner's yoga, is not dangerous — there is no other program as safe and effective.

The main purposes of Pilates are developing coordination, improving body balance, strengthening the muscles, and enhancing posture. At the core of the method lies training the "powerhouse." The "powerhouse" is the group of muscles located around the spine. In other words, it is the support musculature. All exercises in the system are performed slowly and deliberately; there are no sudden movements, so ligaments and muscles are not overstrained. Breathing is trained as well.

Main principles of the program

If you are still a beginner, perform the exercises without special equipment. These are the original exercises developed by Joseph Pilates. Equipment-free workouts include nearly five hundred exercises that are based on alternating muscle stretching and subsequent loading.

Control of movements is the main principle of the method. After regular practice, the muscles of the spine become significantly stronger. Equally important in Pilates is the principle of concentration. By concentrating, one can achieve harmony of body and mind. In this respect the program is similar to a practice such as hatha yoga. You should mentally control each of your movements and focus all your attention on the work of the body.

One of the most important principles on which Pilates is based is breathing. It plays a very important role. Correct breathing increases control over body movements and contributes to balance. For this reason special attention is paid to training diaphragmatic breathing.

Another basic principle is centering. This means exercises aimed at strengthening the body's center, that is, developing the "powerhouse." These muscles begin at the ribcage and extend to the pelvis. The most important organs of the body are located in this area. Developing these muscle groups helps strengthen the back and spine, which is one of the main goals Pilates seeks to achieve.

Remember that all movements during workouts should be performed very smoothly and slowly. One movement immediately transitions into the next; there are no pauses between them.