What Are the Essential 6 Principles of Pilates to Know?
This post is all about the 6 principles of Pilates.
Hey there, Pilates lovers! Or anyone that’s looking to add something new to their workout routine. As a longtime enthusiast of Pilates, I’m thrilled to share the six principles of Pilates that have transformed my pilates journey and can supercharge yours too. Whether you’re flowing through pilates exercises on a pilates reformer or joining a pilates class, these core principles—crafted by Joseph Pilates and carried forward by legends like Romana Kryzanowska and Jay Grimes—are the heart of this low-impact workout. They’re like stone tablets for the Pilates community, guiding us toward core strength, proper alignment, and a mindful approach to movement.
For those of you who don’t know, at one point I was a ballet dancer training to become professional and was really interested in a path to physical therapy. It’s a long story why I didn’t go down that path. BUT, Pilates was extremely fundamental throughout my training. Not only does Pilates provide what I previously mention, but it also gives you long, lean muscles. It’s not just something that dancers or other athletes can use. Anyone can use these principles and learn exercise in Pilates.
Although I’m no longer a dancer, I still very much incorporate Pilates into my workouts. In this blog post I go over the main 6 principles of Pilates and then give a list of my favorite YouTube channels for Pilates workouts. Ready to dive into this holistic approach and bring the integrative effect of principles into your everyday life? Let’s get moving with a warm, empowering vibe!
This post is all about the 6 principles of Pilates.
Table of Contents
What is Pilates?
Pilates is a form of exercise that was developed by Joseph Pilates. Joseph Pilates was born in Germany and growing up was a very sickly child. He suffered from rickets, asthma, and rheumatic fever, which all led him eventually down a path to fitness. He studied many forms of exercise from the East and West, and was influenced by ancient Greek and Roman regimens. While in London after WWI broke out, he practiced and taught his fitness program. And that’s how Pilates was born.
In 1926, his wife and he moved to New York where they set up their first Pilates studio. Over his time spreading the word of his practice, he developed 600 movements and invented many different apparatuses.
Why the Six Principles of Pilates Matter
The foundational principles of Pilates aren’t just rules—they’re the key to unlocking the maximum value of every pilates workout. These guiding principles ensure you engage the right muscles, maintain proper form, and connect your mind and body for better results. Whether you’re a beginner or a seasoned pro, understanding these core principles brings complete muscular control and a strong core to your physical fitness. They apply to every pilates movement, from mat work to pilates equipment like the foam roller or reformer, and even spill over into daily activities. Let’s look at each one and see how they can elevate your pilates practice!
Centering: Find the Center of the Body
Centering is the most important principle. It focuses on the core muscles—your deep abdominal muscles, diaphragm, pelvic floor muscles, multifidus, and lower back. (The multifidus muscle is a muscle along the lumbar spine that’s crucial for stabilization in the spine and helps to facilitate movement.) Think of this as the “powerhouse” or center of the body, where all pilates exercises begin. Joseph Pilates used to call this mind and body connection “Centrology”. By engaging these muscles (imagine pulling your lower ribs toward your pubic bone), you create a strong core that supports the entire body. This principle of control stabilizes your whole body, ensuring every movement has a specific purpose.
Try it: During your next Pilates class, focus on appropriate placement of your core muscles before starting any exercise. This mindful movement sets the stage for fluid motion and better control.
Control: Master the Principle of Control
Control is all about complete muscular control over every part of the body. Joseph Pilates’ students, like Philip Friedman, emphasized that Pilates isn’t about repetitive movements but precise movements done with full commitment. Whether you’re performing Pilates exercises on a reformer or mat, there is an emphasis on focusing on correct movements to engage the correct muscles. It involves engaging both the mind and body to create a deep connection between the two. This low-impact workout thrives on perfect technique, reducing strain and boosting muscle tone. It’s not about going at a fast pace when it comes to Pilates. Yes, there are new forms of Pilates that may have an increased tempo, but overall it’s about using control and your own body weight to accomplish movements and toning.
Try it: In your Pilates sessions, slow down and give full attention to each movement. Avoid rushing—control is key to a good flow and overall health.
Concentration: Bring Your Mind to the Present Moment
Pilates is a mind-body connection powerhouse, and concentration is where the magic happens. This principle demands a mindful approach, bringing your full attention to the present moment. By focusing on the physical body and how each body part moves, you ensure proper alignment and maximize the integrative effect of principles. It’s mental conditioning that makes Pilates more than just a system of exercises—it’s a spirit approach to your very life.
Try it: During a Pilates workout, tune out distractions and focus on the specific purpose of each exercise. Notice how your body feels for better results.
Precision: Perfect Your Precise Movements
Precision is what sets Pilates apart from other forms of exercise. Every Pilates movement in the repertoire has a purpose, targeting specific body parts with appropriate placement. Whether you’re working your lower body or deep abdominal muscles, precision ensures you’re using the right muscles for maximum value. This principle, championed by pilates instructors like Romana Kryzanowska, helps you avoid injury and build good posture.
Try it: Ask your Pilates instructor for feedback on your form or use a mirror to check your alignment. Precision turns a good pilates class into a great one!
Breath: Power Your Movements with Diaphragmatic Breathing
Breath is the first act of life, and in Pilates, it’s the fuel for every movement. Diaphragmatic breathing—taking a very full breath that expands your ribcage—supports rhythmic breathing and keeps your heart rate steady. This principle oxygenates your blood, lowers blood pressure, and powers your core muscles for fluid motion. It’s one of the most efficient ways to enhance your pilates practice and everyday activities.
Try it: Practice a very full breath by inhaling deeply through your nose, expanding your lower ribs, and exhaling fully. Use this in your next Pilates workout for a good flow.
Flow: Move with Grace and Fluid Motion
Flow ties all the Pilates principles together, creating a seamless, rhythmic experience. Whether you’re transitioning between pilates exercises or moving through daily activities, flow ensures your movements are smooth and graceful. This principle emphasizes the whole body working in harmony, from your pelvic floor muscles to your lower back, for a workout that feels like a dance. It’s what makes Pilates such a joyful exercise method!
Try it: Focus on smooth transitions during your pilates sessions. Imagine your body moving like water for a truly fluid motion.
How to Apply the Principles in Your Pilates Practice
Ready to bring these core principles into your pilates journey? Here’s how to make them work for you:
- In Class: Share your goals with your pilates instructor to tailor exercises to your individual needs. Focus on proper form to engage the correct muscles.
- At Home: Try mat-based Pilates exercises using a foam roller or no equipment at all. You don’t need to go to a class or have any fancy equipment in order to learn and practice Pilates.Follow the order of the principles—start with centering, then layer in control, concentration, precision, breath, and flow.
- In Everyday Life: Use the mind-body connection to improve posture during daily activities. Engage your core muscles when sitting or standing for better control.
My Favorite YouTube Channels
Although I really love going to a gym to take a Pilates class, there are plenty of good YouTube channels out there if you can’t make it to a gym (for whatever the reason may be). My absolute favorite YouTube channels are the following:
- Boho Beautiful – there is a mix of Pilates and Yoga on this channel if you’re looking for both. There are lots of guided meditations too!
- Move with Nicole – mostly a Pilates and Yoga channel – I don’t think she has much else of a focus although I could be wrong. She also has a channel in Spanish.
- Action Jacquelyn – she has a mix of different types of movement – Pilates, Yoga, and barre.
Why These Principles Transform Your Pilates Journey
The six principles of Pilates are more than just guidelines—they’re the backbone of a holistic approach to physical fitness. They build core strength, improve muscle tone, and support overall health by targeting the entire body. Whether you’re using a Pilates reformer or practicing mat work, these principles ensure every pilates workout delivers maximum value. Plus, they make Pilates accessible for everyone, from new clients to those in pilates training programs.
So, what’s next? Jump into your Pilates practice with full commitment and a playful spirit!
Share your favorite pilates exercises or how you use these principles in the comments.
Let’s keep the pilates community thriving and make every Pilates class a step toward a stronger, more mindful you. Happy flowing!
This post was all about the 6 principles of Pilates.
