What are the Pilates Principles?

Pilates is far more than just an exercise method – it’s a journey to reconnect with your body, improve your posture, and enhance your overall well-being. Whether you’re a seasoned practitioner or just starting out, understanding the foundational principles of Pilates will deepen your practice and unlock its transformative potential.

Many Pilates classes actually have no mention or focus on these principles, which really makes it more of an exercise class rather than us “truly” practicing Pilates in the way that the discipline was originally designed. This may be because the teacher isn’t actually trained in Pilates, or the training that they did was very short and therefore they don’t really have a full grasp of the Pilates principles themselves, or why someone practicing Pilates should really try to nail these principles. It could also be a faster paced class, where there is less time to try and focus on the principles.

The history of the Pilates principles

The six principles were actually created by Joseph Pilates’s direct students. They condensed his theories so that the essence of his teachings weren’t lost, and to make the method accessible for future generations of students.

what are the 6 principles?

Let’s look at these guiding principles and see how they can reshape your approach to movement.

1. Concentration

Pilates is often described as a mind-body workout, and concentration is at the heart of this connection. Anyone who has ever been to a Pilates class will know that each movement requires your full attention to ensure proper form and alignment (and especially when we get to unilateral work we REALLY need to focus!). By focusing intently on your body and the exercise, you’ll maximise the effectiveness of your efforts and reduce the risk of injury. Remember, it’s about quality, not quantity.

However, for Joseph, “concentration” meant more than just the attention required to successfully perform each exercise.

In fact, he believed it was vital for his students to focus intensely on the movements their bodies were performing for them to reap both the mental and physical benefits of Pilates. As with many other things, Joseph seemed to be ahead of his time on this one. In Yoga, we know this as bringing the awareness internally. Thanks to current scientific research around mindfulness and meditation, we now know that this kind of “mindful movement” can reduce stress, blood pressure, and can help us manage pain better.

2. Control

Originally called “Contrology” by its founder, Joseph Pilates, this method emphasises complete mastery over your movements. As with the other principles, Joseph wanted his students to cultivate a mind/body relationship.

To do so, he believed participants in a Pilates class needed to exercise control over the mind to create exact movements in the body.

Every action in Pilates should be deliberate and purposeful – not rushing the movement, and keeping the speed and control throughout the “return” phase of the movement too. By controlling your body through mindful engagement, you develop strength and stability in ways that support your everyday life. Practicing Pilates is the total opposite of what you very often see in a gym – people using momentum to execute an exercise. I now cannot attend a gym as I can’t bear to watch people executing terrible movement that looks like they are going to injure themselves!

3. Centre

The “powerhouse” or core is the central focus of Pilates. This includes the muscles of the abdomen, lower back, hips, and pelvic floor and glutes.

By initiating movements from your centre, you build a strong foundation for balance, strength, and ease of movement. A solid core not only supports your Pilates practice but also enhances your overall physical health.

4. Precision

In Pilates, every detail matters. Precise movements help you engage the target muscles and avoid compensations that can lead to imbalance or strain. It’s not about rushing through repetitions; it’s about executing each one with accuracy and intention. This precision creates better body awareness and efficiency in movement.

Doing one repetition well is much better than doing lots of repetitions with poor form. This is where good body awareness will help you to know whether you should stick with the version of the exercise you are doing, or whether to try one of the progressions offered by your Pilates Instructor.

5. Breath

Breathing is a cornerstone of Pilates practice. Joseph Pilates believed that “proper breathing is the basis for all exercise.” Coordinating your breath with movement helps oxygenate the body, activate the core, and maintain focus. Pilates breath involves Inhaling deeply to prepare and exhaling fully through pursed lips to execute movements.

Breathing well is something that many people struggle with in general. Bad breathing habits can influence every part of the body - worsening postural issues and pelvic floor health. Breathing well can radically improve our health.

According to Joseph Pilates, learning the art of breathing is perhaps the most important founding principle.

Asking people to adopt a different way of breathing (breathing laterally through the ribs, and exhaling through pursed lips), is something that a lot of people find hard to get into the habit of doing, but it really is worth putting the effort into practicing and nailing this, as it will allow you to engage your core muscles more effectively and this in turn will make executing the exercises easier. You will only ever be able to execute some of the more challenging exercises well by timing a good Pilates breath (exhale), with engagement of the correct muscles at the same time as performing the movement.

6. Flow

Underlying all other preceding principles is the principle of flow.

Pilates exercises are designed to be performed with grace and fluidity. This principle of flow ensures that movements transition seamlessly from one to the next, creating a sense of rhythm and harmony. With similarities to Yoga, routines are completed with continuous, smooth, and elegant movement as you transition from one pose or exercise to another, helping to develop both strength and stamina.

If you are still relatively new to Pilates, you probably won’t flow quite so well yet as you will need more breaks in between the exercises to give your muscles a rest - the more your practice, the better you will flow.

Why Do These Principles Matter?

The principles of Pilates are not just theoretical concepts; they’re practical tools that enhance every aspect of your practice. By embracing these principles, you’ll:

• Develop a deeper connection to your body

• Improve posture and alignment

• Build strength and flexibility

• Boost mental focus and clarity

• Cultivate a sense of calm and mindfulness

Bringing the Principles Into Your Daily Life

One of the most remarkable aspects of Pilates is its ability to transcend the mat or studio. The principles can be applied to everyday activities – whether you’re sitting at your desk, lifting something, or even just walking. By integrating concentration, control, and precision into your movements, you’ll move through life with greater ease and confidence.

Ready to Embark on Your Pilates Journey?

If you’re ready to experience the benefits of Pilates for yourself, there’s no better time to begin. Focusing on these principles will set you on the path to a stronger, healthier, and more balanced you.

Pilates isn’t just about exercise – it’s about transformation of bodies, minds and lives. Embrace the principles, trust the process, and discover the incredible potential of your body and mind.

If you’d like to practice Pilates with me then contact me.