Principles of Pilates

What is Pilates ? 

Pilates is the designed to stretch, strengthen and balance the body. It dramatically transforms the way your body looks, feels and performs.

Principles of Pilates 

Principle of design

CONCENTRATION is to simply pay attention to the specifics and details of every Pilates exercise. It is also to bring your full attention towards the movement of each exercise in order to obtain maximum value.

CONTROL represents the concept that is your mind that directs and manages each separate  muscular movement.

CENTRING represents the act of drawing your own mental and physical focus during each exercise to the core or center, otherwise referred to as the powerhouse.

BREATHING is the first act of life and the last. Our very life depends on it.

PRECISION is to perform each exercise exactly as instructed with conscious awareness of precision during each exercise’s movement.

FLOW OF MOVEMENT links the breath and transition of each movement. The intention is that the energy one exerts during each exercise should connect all body parts smoothly and thereby flow evenly through your body.



Language of Pilates

Alignment: The placement of the body parts in relationship to one another, as well as their relationship to gravity or resistance.


Anchoring: Is the way how each exercise is stabilised by the powerhouse and support by the critical connections.

Arms move from the back: What this mean? This mean the arm movements initiate from the back. The Serratus Anterior and Trapezius depress and stabilise The scapula correct arm movement to avoid over- recruitment of the shoulders and chest muscle.

Articulation: Stack one vertebra at a time, rolling down bone by bone releasing one vertebra at the time onto mat.

Box: Refers to the imaginary lines running from shoulder to shoulder, hip to hip and completed the rectangular shape with two lines running from shoulder to hip.

C- Curve: Is creating by the deep pull of The Transverse abdominis wrapping around the spine creating the openning of The Spinal Column in flexion deepening the body into a lifted curve.

Centerline: The line running downward from the nose, navel and pubic bone to the heels. Pilates exercise demands constant activation into the centre line of the body, whether the legs are together or apart.


Critical Connections:

Three anchors: Inner thigh and sits bones ( toward the centreline) with abdominals scooped in and up.

Rib to Scapula / Scapula to Rib: It is supports by the body by aligning, stabilising and mobilizing the scapula in relation to the ribs.

Heel and Buttock Connection: Promotes proper alignment in the lower limbs.

Length: A movement of reaching an extremity without tensing it.

Perch: The active engagement of the buttocks muscle. ” PINCH LIFT AND GROW TALL AS YOU SIT “

Scoop: Is the synergistic interaction between the transverse abdomens, pelvic floor and multifidus to initiate pilates movements, support the spine and stabilise the pelvis.