Pilates is based on 6 main fundamentals: centering, breathing, control, precision, flow and concentration.

Let's discover their benefits.

CENTERING

Pull the navel to the spine!

Centering refers to engaging the core muscle. The pelvic floor, multifidus, transverse abdominus, internal and external obliques, rectus abdominis and diagphram work together to stabilise our core.

In Pilates, the core is engaged at the beginning and maintained throughout the exercise.

Core activation is harder than it sounds and it will take a lot of practice to master.

BREATHING

Most people do not fully use their lung capacity. Shallow breathing is often a side effect of a sedentary and stressful lifestyle. Furthermore, when we exercise, we frequently hold our breath. This habit tenses our muscles and reinforces tension and stiffness.

Lateral breathing is adopted during Pilates exercises. You want to expand your rib cage laterally when you inhale, relaxing your shoulder and pulling your navel to the spine, and return to the initial position during exhalation. This breathing is training our core muscles and decreasing tension on the upper and lower body. Deep inhalation and full exhalation exercise the lungs and increase lung capacity and bring deep relaxation. 

Every Pilates exercise has a specific breathing pattern. Consistent breathing is essential for movement flowing and maintaining muscle balance.

CONTROL

Control every movement of our body through exercises and transitions is one of the challenges that you will face during a Pilates workout. As you focus on control, your body is forced to recruit agonist and synergist muscles.  As the muscles are trained to hold a long extended position, in the long term they will grow in length and strength. Your body will develop balance and coordination; improve control and confidence during any type of activities, without fear of injury.

PRECISION

Pilates requires control and precision. Each exercise has directions on where the exercise should start and end. The goal is to focus on the muscle that should be engaging during the movement and allow the rest to relax. 

FLOW

Flowing from one position to another one is essential in this discipline. The flow allows the body to move freely and at the end of each movement to finish with control and precision. Pilates improve joint and muscle flexibility, and our spatial awareness. Proprioception is important to prevent falls and injury.

CONCENTRATION

Concentration throughout the following is important to obtain both physical and mental benefits from the exercise. You are bringing awareness to your movements in the present moment.