Building strength, control and awareness through movement

1. Concentration

Pilates requires focus and concentration, as each exercise involves several elements, including posture, alignment, breathing and control. By concentrating on how your body moves, you develop greater body awareness and improve the quality of each movement.

2. Centring

Centring refers to the core muscles that support and stabilise the trunk. In Pilates, we aim to initiate and control movement from a stable centre, allowing the arms and legs to move with greater efficiency, balance and control.

3. Control

Every exercise should be performed with awareness and control, rather than relying on momentum. Controlled movement helps develop strength, coordination and stability while reducing unnecessary strain on the body.

4. Flow

Pilates movements should be smooth, continuous and fluid. Developing flow helps the body move efficiently, linking each movement together with control, precision and ease.

5. Precision

Quality is more important than quantity. Each exercise should be performed with attention to detail, correct alignment and purposeful movement. Small adjustments can make a significant difference to the effectiveness of an exercise.

6. Flexibility

Many Pilates exercises focus on lengthening the muscles while improving joint mobility and range of movement. This helps develop a balance of strength and flexibility, supporting better posture and more comfortable movement.

7. Endurance

Pilates develops muscular endurance by challenging the body to maintain control, alignment and stability throughout an exercise or sequence. The core muscles work in coordination with the rest of the body to support sustained, efficient movement.

8. Relaxation

Pilates encourages you to recognise and release unnecessary tension. By combining controlled movement, concentration and breathing, you can develop a greater sense of physical awareness and leave class feeling calmer, more balanced and refreshed.

9. Breathing

Breathing is fundamental to Pilates. Coordinating your breath with movement helps connect the body and mind, supports core engagement and improves control and coordination. Breathing should remain smooth and natural throughout each exercise.

Remember: Pilates is not about how many repetitions you can do, but how well you perform each movement. Concentrate, breathe, move with control and aim for quality over quantity. Pilates is about quality over quantity. Move with awareness, maintain control and allow your breathing to support every movement.


Pilates Posture & Placement

Understanding the fundamentals of good alignment, control and movement.

1. Foot & Leg Placement

The position of the feet and legs will vary depending on the exercise. However, in most cases, the feet should be hip-width apart and parallel, with the knees aligned with the hips and kept relaxed. Be aware of all parts of the feet making contact with the floor. Aim to distribute your weight evenly through the front, back and both sides of each foot, allowing your toes to rest naturally.

2. Pelvis Placement

The pelvis should ideally remain in a neutral position, following the natural curves of the spine. Whether standing or lying on your back, imagine the triangle formed by your two hip bones and pubic bone lying flat and parallel to the floor. Keep both hip bones level and balanced, avoiding unnecessary tilting or rotation.

3. Neutral Spine

A neutral spine respects the natural curves of your individual spine and helps distribute loads efficiently through the vertebrae, discs and surrounding tissues. Everyone's neutral spine will be slightly different, depending on their individual anatomy. Maintaining appropriate spinal alignment during everyday activities and exercise can help reduce unnecessary strain and support efficient movement. Think of lengthening through the spine, creating space between the vertebrae without forcing or flattening its natural curves.

4. Rib-Cage Placement

Maintain an awareness of keeping the rib cage soft and relaxed, with the lower ribs gently connected to the abdominal muscles. When standing or sitting, aim to keep the rib cage aligned over the pelvis rather than allowing the ribs to flare forwards or the body to arch excessively through the lower back. This connection between the ribs and abdominals helps support good posture and controlled movement.

5. Scapula (Shoulder Blade) Placement

The shoulder blades should rest naturally against the rib cage and glide smoothly across it as the arms move. Avoid forcing the shoulders down or squeezing the shoulder blades excessively together. Instead, aim for a relaxed, broad upper back with space around the neck and shoulders. Our daily habits can encourage unnecessary tension in the shoulder girdle, sometimes restricting movement. Developing awareness of the muscles that support and control the shoulder blades helps improve shoulder mobility, stability and freedom of movement.

6. Neck Placement

The neck is a delicate and often overworked area of the body, so maintaining comfortable alignment is essential. Keep the back of the neck long, with the head balanced naturally over the shoulders. Avoid pushing the chin forwards, excessively tucking it towards the chest or compressing the neck during exercise. When lying on your back, maintain a comfortable head and neck position, allowing the gaze to follow the natural line of the face without straining. Think of lengthening through the crown of the head while keeping the jaw and shoulders relaxed.

7. Abdominal Hollowing & Pelvic Floor

The body's core includes the muscles of the abdomen, back, pelvis and diaphragm. Together, these muscles help support the spine, stabilise the trunk and coordinate movement of the arms and legs. Effective core control involves coordinating the abdominal muscles and pelvic floor with the breath, rather than simply gripping or tightening the stomach. Imagine wearing an invisible corset. Gently draw the lower abdominal muscles inwards while maintaining a subtle lift through the pelvic floor, as though gently lifting from within. The aim is to create support around the trunk while continuing to breathe naturally. The engagement should be controlled and appropriate to the exercise, without excessive tension, breath-holding or gripping through the buttocks. A well-coordinated core helps support posture, balance and efficient movement, both during Pilates and in everyday life.

8. Breathing

In Pilates, we commonly use lateral thoracic breathing, directing the breath into the sides and back of the rib cage. As you inhale, allow the ribs to expand gently outwards and backwards while keeping the shoulders relaxed and avoiding excessive lifting through the upper chest. As you exhale, feel the rib cage soften and draw gently inwards. Coordinate the out-breath with the effort of the exercise where appropriate, helping you connect with the abdominal muscles and maintain control. Never force the breath or hold it unnecessarily. Breathing should remain smooth, natural and coordinated with your movement.