Pilates Principles
To gain the maximum benefits from practicing Pilates, it is important to understand the key principles which define the Pilates method. These eight principles are:
- Breath: above all learn to breathe deeply and fully, as this facilitates and intensifies your movement
- Concentration: focus your mind on the task at hand, as the mind controls the body
- Control: the best results come through control in each movement
- Centering: Pilates is often described as “movement flowing out from a strong centre”
- Precision: focus on performing each exercise with the correct technique to achieve the best results
- Flow: Pilates is best done in a flowing style, with continuous movement
- Alignment: By maintaining good posture and body awareness, each movement becomes easier
- Integration: Uniting all of the above in order to make your muscles work together and support each other, to develop more efficient and functional movement
Breathing and printing — Neutral Spine x 7
- Lie face up, knees bent, feet on floor. Relax the pelvis, shoulders, and back of the ribcage into the mat.
- Take a breath in, expanding the ribcage sideways and backwards.
- Exhale, drawing up the pelvic floor (like an elevator lifting up) and feel the bottom of your ribcage narrowing and gliding down towards your navel.
- Maintain relaxed back muscles throughout.
Bent knee fallout — (Single thigh openers) x 6 - 8 each leg
- Inhale to float one knee out to the side, keeping the pelvis still.
- Exhale to draw the leg back in.
- Keep bottom relaxed and pelvis stable throughout.
Single leg slide x 4 - 6 each leg
- Exhale slide one foot out along floor.
- Inhale hold.
- Exhale to return to start position, as if dragging your heel through sticky mud.
- Keep pelvis still and back relaxed throughout
Bridging — (Pelvic Curl) x 6
- Lie face up, knees bent, feet flat on floor, arms by sides.
- Exhale sink navel, pull pubic bone higher than navel.
- Peel spine off floor (curling one vertebrae at a time).
- Inhale stay lifted.
- Exhale articulate spine back down to mat
Chest Lift #2 x 6
- Exhale zip up pelvic floor, slide ribs down to hips to curl head and upper back away from the mat.
- Inhale hold.
- Exhale sip pelvic floor, return upper body to mat.
- Keep tailbone weighted and front of hips relaxed throughout.
Dead Bug (Leg Lift) x 6 each leg
- Lie on floor, arms by side, knees bent, feet on the floor.
- Exhale activate abdominals, float one knee above hip.
- Inhale hold.
- Exhale to lower foot back to floor.
- Make sure knee stays at same angle as leg moves.
- Maintain heavy back and stable pelvis throughout.
Side to side — (Supine Spine Twist) x 5 each side
- Lie on back with knees bent. Feet on floor or swiss ball.
- Inhale to tip the weight of the pelvis to one side.
- Exhale to return to the centre.
- Allow the legs and feet to follow the movement of the pelvis.
- Try not to allow the legs to lead or pull you.
Book Openings — (Chest Openers) x 3 each side
- Lie on side with knees bent level with hips.
- Inhale float top arm up to ceiling.
- Exhale turn head and look behind, allowing body to follow head and arm backwards.
- Inhale hold.
- Exhale return to start position
- Focus on rotating each vertebra one by one
Side Lying Single Leg Lift x 5 each leg
- Laying on your side with legs reaching long to the front corner of your mat.
- Exhale draw your waist in like a corset tightening, then reach your top leg away from you and up in the air
- Inhale return the leg and release the abs.
- As you move your leg think of reaching it long rather than high.
- Leg should stay lower than hip height throughout.
Diamond Press x 4 - 6
- Laying face down, make a diamond with your hands.
- Rest your nose in the diamond.
- Exhale to lift forehead, nose, chin then chest up away from mat.
- Inhale to return to start position.
- Ensure low back stays relaxed throughout.