A specific set of founding movement principals have had a strong influence on exercises based on the Pilates method of body conditioning. The method was developed by Joseph Pilates in the 1910s. In his 1945 book covering his fitness system, Pilates suggested a few overriding principals to help guide the form and improve the function of the exercises. Since then, Pilates' master instructors have honed the main principals and applied them as a direct influence to enhance other mat exercises.
Breathe
The first principal mentioned by Mr. Pilates in his early work was breathing. Breathe is critical to the performance of historical Pilates work on the mat. Fully exhaling through pursed lips helps call upon the abdominals during exertion, and inhaling smoothly through the nose accompanies the extension or stretching portions of exercises. As Ian King, author of "The Book of Muscle" reminds exercisers, the abdominals have two main jobs: to associate with the movement and stability of the spine, and respiration. Correct breathing is central to Pilates-based exercise, which is highly concerned with the spine and abdominals.
Precision and Control
Doing the exercises correctly is a founding principal that influences all Pilates-based matwork. More importantly, discontinuing the exercises if they can't be done with precision, is a key to the method. Modifications are used in traditional Pilates exercises to help students perform a version of each exercise with control. Progressions are not applied to the exercise until the student can avoid incorrect body movements and compensations.
Centering
Centering is a large influence on Pilates-based exercise today, even if it was not specifically called out in Mr. Pilates first teachings. Instead, he referred to the concept of the center as "the powerhouse." In her book "The Pilates Body," New York studio owner Brooke Siler describes the powerhouse as the abdomen, back, hips and buttocks. All movement and stability flows out from the center in Pilates-based work.
Concentration and Imagination
Pilates is a form of exercise that requires understanding of each movement's purpose and a quiet focus on the connections and balance of the body and mind. Even the names of Pilates' early exercises, such as Rolling Like a Ball or Boomerang, added an element of description to stimulate the mind during the movements. The influence of concentration also goes hand-in-hand with the deliberate nature of control and proper breathing during exercise.
Flow
Fluidity of movement is discussed in Pilates' original work and is carried on as a central tradition among today's instructors. In Pilates, an exercise does not so much push and pull or bend and flex, but rather, is integrated with each movement connecting to the next. Flow represents the quality of movement until the set of repetitions are complete. The influence of fluid movement is credited with the attraction of a large dance and gymnastic following for the Pilates method.
References
- "Return to Life Through Contrology"; Joseph H. Pilates and William J Miller; 1945
- "The Book of Muscle"; Ian King and Lou Schuler; 2003
- "The Pilates Body"; Brooke Siler; 2000
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