Pilates

Pilates method is a mind-body centering technique. It emphasises the importance of beginning movement from a central core of stability. On this page you will discover the key elements of pilates. These should be practised whilst completing pilates style exercises.

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Key elements of pilates

Basic pilates exercises

Key elements of pilates

1. Breathing

Breathing is a very important part of pilates and it helps to deliver oxygen to the muscles being used. Breathe in, filling your lungs until they feel full, imagine your rib cage expanding. Exhale the air back out through the mouth.

Illustration of a cross section of lungs breathing in then breathing out.

2. Centering

Centering means engaging the deep abdominal back muscles and pelvic floor together. This helps to keep the lower back in a neutral position. You can practice this whilst lying on your back with your knees bent. Slowly draw the stomach muscles in, as if pulling your stomach away from the line of your trousers. The aim is to continue breathing whilst engaging these stomach muscles.

3. Pelvic position

Pilates involves having your pelvis in its middle (or neutral) position. You can practice this by rocking your pelvis backwards as far as possible, tucking your tail bone in. Then rock your pelvis forwards as far as possible, sticking your tail bone out. You can then find your neutral position by finding the middle of this range.

4. Rib position

Ribs should be pulled down towards your pelvis to encourage core engagement. It can help to imagine a spring connecting the bottom of the ribcage to your hip bones.

5. Shoulder placement

Shoulder blades should be subtly pulled downward and inwards. This helps to create good stability. This encourages your shoulders to relax and ensures there is a good sized gap between your shoulders and head. Illustration of shoulder blades being pulled back and chest sticking out position

6. Head and neck position

Often people's heads poke forwards. To encourage a long neutral neck position, imagine gently pulling a piece of string on the crown of your head. This will help lengthen your neck. Some people find it helpful to imagine their head is a helium balloon, gently floating upwards. Illustration of a young owman sitting cross legged on the floor with hands placed palm up on their knees.

Basic pilates exercises

Inhale to prepare.

Exhale and float both arms to 90°, placing your hands over shoulders. Palms facing towards the hips.

Inhale and rotate the hands to face palms towards each other. Feel the connection of the shoulder blade muscles.

Exhale and lower both arms overhead as far as control can be maintained. Ensure that the ribcage remains soft.

Inhale and return the arms to the start position over the shoulders.

Repeat this 8 to 10 times.
Lie on your back with knees bent, feet on the floor and arms by your sides.

Inhale to prepare.

Exhale and slide the left heel forwards along the floor away from the sitting bone.

Focus on keeping your other knee completely still to make sure it helps with your pelvis control.

Inhale and slide the left heel back along the floor towards the sitting bone to resume neutral spine starting position.

Repeat this 8 to 10 times each leg. Alternate between each side and focus on the transition from one side to the other.
Lie on your back with your knees bent, feet flat on the floor, and your arms by your sides.

Inhale to prepare.

Exhale and gently float the left knee outwards away from the body. Keep the opposite knee in line with your opposite hip.

Inhale and draw this knee back in towards the body. Repeat on the same side 6 to 8 times.

Repeat on the opposite side for 6 to 8 times.

Once this is a fluid movement you can begin alternating legs.
Lie on your back with your knees bent, feet flat on the floor and your arms by your sides.

Inhale to prepare.

Exhale and float both arms to 90°, placing hands over shoulders. Palms facing in towards each other.

Inhale and hold this position.

Exhale and lower arms overhead and slide the left heel forwards along the mat, away from the body.

Inhale and circle the arms out and down, finishing with the hands above the shoulders. At the same time, slide left heel back along the mat towards the body.

Repeat 8 to 10 times alternating legs. Or you can do this exercise for a set time period.