Pilates 101: The Core Principles Explained
- Dana Jeffkins
- Apr 14
- 6 min read
Pilates is more than just exercise — it’s a mind-body practice rooted in precision, control, and breath. Developed by Joseph Pilates, this method was designed to enhance strength, flexibility, and posture while fostering a deep connection between movement and breath. His work, initially influenced by his background in gymnastics, body-building, and rehabilitation, was born out of his own personal experiences, including his struggle with poor health as a child. Joseph Pilates used these principles to create a system of exercise that not only built strength and flexibility but also promoted deep body awareness, control, and mind-body connection.
At the core of Pilates are six fundamental principles: Breath, Control, Centring, Precision, Flow, and Concentration. These principles form the foundation of every movement, ensuring that Pilates is not just about repetition but about quality and intention.
Breath, Control, Centring, Precision, Flow, and Concentration
BREATH - The Foundation of Movement
Joseph Pilates emphasised breath because he saw it as the foundation of life and movement. He believed that using the breath properly was critical for deepening the body’s ability to move effectively, fuelling movement and improving oxygen flow. He was particularly focused on how breath could activate and engage the core muscles, providing stability during exercise.
In contemporary Pilates, breathwork is often paired with other wellness practices, such as mindfulness and yoga. We now understand even more about the physiological effects of breathing, such as its ability to lower cortisol levels, reduce stress, and increase oxygen supply to muscles. In modern Pilates, breath is not only used to aid movement but also to promote relaxation, improve recovery, and enhance endurance.
Put it into Practice:
In Pilates, I like to use lateral breathing or 3D breathing. This is where you inhale through the nose, expanding the ribs outward laterally (sideways) as well as forward and back, and then exhale deeply through the mouth, knitting the ribs back towards each other (in and down). I find by focusing more on my ribs versus my stomach when breathing in pilates I am able to engage more through my core, connecting m y breath with the movement of each exercise.
💡 Try This: During a glute bridge, inhale as you prepare, and exhale as you roll up through your spine, engaging your glutes for a smooth and controlled movement. Inhale as you roll back down to neutral and repeat. Remember that each movement will have a connecting phase of breath. In most cases we will be inhaling as we prepare and exhaling as we contract the working muscle.
Breathing takes work! It is not something that will come naturally for everyone but it will be the key to taking your pilates practice to the next level. Practice makes progress!
CONTROL - Moving with Intention
Joseph Pilates focused on control because he wanted his students to develop awareness of every movement. Unlike other forms of exercise that prioritise repetitions, Pilates emphasises slow, controlled movements that focus on precision. This helps in strengthening both the muscles and the mind, encouraging mental discipline as well as physical control.
Today, control in Pilates is emphasised with a deeper understanding of neuromuscular control. Modern Pilates instructors are now using principles from neurology and biomechanics to guide students in engaging muscles more efficiently. The focus on slow, controlled movements is especially important in rehabilitation, injury prevention, and building strength through targeted muscle activation.
Put it into Practice:
Avoid rushing through exercises — move slowly and focus on form rather than speed.
💡 Try This: When doing toe tap exercises, ensure each movement is controlled and precise, rather than letting momentum take over. Meaning that as we inhale we tap the toe down to the mat, we exhale and bring the leg all the way back to table top position before starting the movement on the other side.
I will always prioritise QUALITY over QUANTITY.
Fewer repetitions of a slower, controlled movement will always give your better adaptations and progressions than more repetitions of an uncontrolled movement.
CENTRING - Engaging the Core
Joseph Pilates often referred to the body’s centre as the “powerhouse,” which encompasses the muscles of the abdomen, lower back, hips, and glutes. He believed that all movement originated from this core, meaning that by strengthening this area, you could improve overall posture and body alignment. This principle links the body’s physical strength to the mind’s ability to connect with it.
The concept of centring is widely acknowledged in both fitness and rehabilitation settings today. We now have a deeper understanding of core stability through research into core activation and its relationship to preventing injury and enhancing athletic performance. Pilates has become a go-to method for improving spinal health, as well as posture and balance.
Put it into Practice:
Finding true engagement through your abdominals can be tricky at first, it is not something that we are taught as children and it can be hard to visualise how the muscles are actually working. I'm working on another blog post that will dive a lot deeper into this topic, however here is a quick tip to get you started!
💡 Try This: When lying on your back completing core exercises here a 3 cues to keep in mind when you are exhaling (i.e. when you are contracting through your abdominals):
Lengthen your lower back, gently imprinting your spine down to the mat.
Relax through your shoulders.
Sink bottom of your rib cage down to the mat.
Like I said previously, true core engagement is something that needs to be practiced so don't feel disheartened if you are struggling! If you ever start to feel core exercises in your lower back it is a warning sign that you are most likely not engaging through the core muscles correctly and are overusing muscles elsewhere in the body. Take a breath and reset, listen to your body.
Precision - Focusing on Details
Precision was essential to Joseph Pilates because he wanted each movement to be intentional. Rather than mindlessly repeating an exercise, he advocated for moving with intention and focusing on the execution of each movement. Precision increases the efficiency of the workout, ensuring that the body moves in a way that maximises strength while minimising the risk of injury.
Precision is at the heart of contemporary Pilates. With modern understanding of movement patterns and postural alignment, Pilates instructors can guide students to execute each movement with maximum effectiveness and minimal risk. Research into muscular imbalances has led to a greater emphasis on precision in Pilates to address specific areas of weakness or tension.
Put it into Practice:
Pay attention to alignment, posture, and small adjustments that improve execution.
💡 Try This: When completing roll ups focus on each individual segment of your spine rolling through the movement. Feeling the lower back contact with the mat first as we roll down, before each individual segment of the spine following.
Flow - Creating Seamless Transitions
Flow in Pilates refers to the seamless transitions between movements. Joseph Pilates believed that exercises should flow from one to the next without any abrupt stops or starts. This principle links breath and movement, allowing the body to work fluidly and efficiently. Flow encourages the practitioner to connect with the rhythm of the movements, enhancing the mind-body connection.
Flow is still a defining characteristic of Pilates practice today. With the advent of faster-paced Pilates formats, such as Pilates reformer and Pilates HIIT, this principle is being combined with a focus on dynamic movement. Modern Pilates is often adapted to create a sense of rhythmic flow in more varied exercises, promoting cardiovascular endurance while maintaining form and control.
Put it into Practice:
Move mindfully and continuously, maintaining a rhythm throughout your practice.
💡 Try This: During a Side-Lying Series, move seamlessly from one exercise to the next, keeping constant engagement.
While I keep flow in my programming I am also a strong advocate for listening to your body and taking breaks when needed.
Concentration - The Mind-Body Connection
For Joseph Pilates, concentration was central to the practice because he viewed the mind-body connection as one of the most important aspects of the system. Concentration allows the practitioner to fully engage in each exercise, ensuring that they are not just going through the motions. It also helps increase focus, reduce distractions, and deepen the connection to the body.
Concentration has become more important as modern Pilates emphasises mindfulness in fitness. With an increased focus on holistic health, the principle of concentration is being integrated into Pilates as a way to combat the distractions of daily life. Contemporary Pilates often encourages a meditative or focused practice, enhancing both physical and mental benefits.
Put it into Practice:
Eliminate distractions and be fully present during your workout.
💡 Try This: Pop your phone on silent when you walk into class and give yourself 45 minutes to breathe and focus on you and your body. Thinking about exactly what muscles are powering each movement and finding that mind-muscle connection.
Give yourself 45 minutes to breathe and focus on you and your body.
The Evolution of Pilates
Joseph Pilates’ principles remain as relevant today as they were when he first introduced them. Their evolution into contemporary practice reflects the deep understanding we now have about the relationship between movement, breath, and mindfulness. Pilates continues to offer health benefits, from injury prevention and improved posture to stress reduction and enhanced core strength. Whether you’re practicing Pilates for rehabilitation or as a form of fitness, these core principles provide a framework for a balanced and mindful approach to movement.
Comments