Pilates Workouts - Different Pilates moves, principles, concepts and steps

The principles at work

As you start to perform the exercises described later in this website, keep reminding yourself of the principles that should underlie your approach to each movement. All the elements described on the previous page need to be brought into play in even the simplest exercise.

Fluidity and flexibility

Be aware that each movement you make is part of a larger sequence and should be performed with a sense of the overall flow. Enjoy your new-found mobility and grace as you develop.

Concentration and control

Keep bringing your focus back to the action you are performing in order to achieve control.

Centering and breathing

Maintain awareness at all times of a sense of strength and stability in your center. Check that you are inhaling and exhaling at the appropriate stage in each exercise and that your breathing technique is correct.

Precision and coordination

Fight the temptation to ignore any part of the exercise instruction or to take shortcuts. Accuracy will ensure that each element of the exercise links logically to the next.

The Main Muscles

The muscles are contractile tissues that create movement in the body. They work in opposing pairs; when one muscle contracts, the other relaxes to allow the movement to take place. With regular use, muscles become stronger and tighter, but they also need to be stretched in order to allow flexibility in the relaxed state. If muscles are relatively unused they become weak and slack and also lose their elasticity.

The Girdle of Strength

A strong center

All Pilates exercises rely on the stability provided by the "girdle of strength."

According to Pilates theory, all movement of the body should originate from a strong center. Joseph Pilates called this the "girdle of strength" or "powerhouse." When the torso is held in correct and stable alignment, the limbs are free to move without strain. A strong torso, in which the muscles of the abdomen and back actively support the spine and internal organs, has a graceful, energetic appearance and is less likely to suffer from strains and injuries due to poor posture. If the girdle of strength is weak, the strain of moving or maintaining position is taken on by other muscles, such as those of the legs, shoulders, and back, which are not designed for such work.

The centering muscles

One of your first tasks as a Pilates beginner is to locate and become familiar with your girdle of strength. The body has its center of gravity within the abdominal cavity just below the navel and this area should also be the stable center of the torso.

Except when you are specifically aiming to reach a relaxed state, whenever you perform a Pilates exercise you will be instructed to engage your centering muscles. This means you should tighten, without tensing, your abdominal muscles on the out-breath to do this you should visualize your navel being drawn toward your spine ("navel to spine" is a common mantra). You also need to engage your pelvic floor, buttock muscles, and the latissimus dorsi (lots).

Maintaining muscle tone

Some forms of exercise increase muscle bulk as well as physical strength but the effect of Pilates is to tone and lengthen the muscles, creating the possibility of a wide range of movements in a well-balanced body.

Getting into good habits

Regularly reminding yourself to engage your centering muscles before undertaking any kind of movement, particularly a potentially strenuous lifting task, is a valuable way of building the principles of Pilates into your everyday life. If you do nothing else in terms of regular Pilates practice, this action alone will bring benefits since it will protect you from injury while you are undertaking normal tasks. Good habits as well as bad ones can become second nature and you will soon find that you will be engaging your centering muscles without conscious effort. You will find that as you practice engaging your "girdle of strength" your body will benefit from increased stability.

Strong center in action

When you engage your centering muscles you are freeing your body to move harmonious way. As your abdominal muscles become stronger with regular Pilates practice, you will find that you can move with increasing fluidity and ease. The illustrations here show how engaging the centering muscles will ease movement in a variety of positions.

Sitting

To achieve a correct, strain-free sitting posture you need to support your spine by engaging your centering muscles.

On all fours

To maintain a neutral spine in this position you need to engage the centering muscles, without allowing tension to restrict your breathing.

Standing at ease

This apparently relaxed posture is achieved only when the muscles of the abdomen are fully engaged supporting the spine and preventing loss of alignment.

Flexing forward

In this position the spine is extremely vulnerable unless it is supported by strongly engaged centering muscle: This is especially important if you are lifting a weight from this position.