Guide to Pilates: Everything You Need to Know Before Starting Pilates

This guide to Pilates will give all the information you need to be successful in Pilates including the 7 principles of Pilates, the history of Pilates and tips on how to approach your first class. 

The world of fitness has so many mixed feeling about Pilates. However, many people underestimate how impactful Pilates can be. When done correctly and consistently, you will begin to see amazing changes to your body and mind.

 What is Pilates?

Pilates is a system of stretching and strengthening exercises that focus on core muscles. It is meant to increase functional movement throughout the whole body.

Pilates focuses on small and concise movements. It aims for quality over quantity.

The main focuses include:

• developing strong core muscles
• improving posture
• improving balance
• increasing flexibility
• controlling and unifying breathing
• connecting breath, body and mind together

Guide to Pilates: The History of Pilates

Pilates was named after it’s inventor, Joseph Pilates. He was born in Germany in 1883 and suffered from asthma and malnutrition. He started bodybuilding, gymnastics, yoga and martial arts to help combat his physical weakness.

During WW1, Pilates was sent to the Isle of Man and put into internment camps. There he started his own exercise routine that was a series of controlled movements engaging both the body and mind. He called this the “Art of Contrology.”

“Contrology is designed to give your suppleness, natural grace and skill that will be unmistakably reflected in the way you walk, play and work. – Joseph Pilates

Joseph taught this exercise method to his fellow soldiers in order to strengthen and heal their bodies from aches and pains. In other words, it was a form of rehabilitation.

After the war, he immigrated to the United States and met his soon to be wife, Clara Zeuner. Clara who was an accomplished fitness instructor. She also influences the backgrounds of what is now known as Pilates. They opened a fitness studio in New York City.

Teachers and schools created a nonprofit agency called Pilates Method Alliance. This non-profit certified instructors in order to authorize and continue to the natural movement and exercise founded by Joseph Pilates.

“The mind, when housed within a healthful body, possesses a glorious sense of power.” – Joseph Pilates

Guide to Pilates: 7 Principles of Pilates

Pilates is more than just lifting as much weight as possible. It goes deeper than just hopping on treadmill and running. It requires balance, inner rhythm and the application of natural laws to everyday life and body movement.

Joseph Pilates talked about many different principles that go into this form of art, exercise and total body connection. Here are 7 common principles of Pilates.

1. Breathing

Proper breathing is important in any forms of exercise. It is no different, if anything more important in Pilates. It is the backbone and foundation of what Pilates is all about.

The reason breathing is so important is because it promotes proper muscle activation and is crucial for getting a sufficient amount of oxygen through your body and to your muscles.

Pilates promotes the full use of your ribcage. This type of breathing is called lateral breathing. Inhaling through the nose before your movements. Exhaling out your mouth while you are executing the movement. It is might expand your entire rib cage outward.

A lot of the times your instructor will coordinate your movements with your breath. You are going to want to continually focus on keeping your abdominal muscles pulled inward and upward while breathing.

Read more on breathing: Deep Breathing Benefits: Stress Management and Relaxation

2. Concentration

As mention before, Pilates is about the mind, body coordination. Therefore, it is important that you are concentrated and moving with intent. Every movement has a purpose.

While Pilates might be relaxing at times, paying attention to details and being aware of how your body is working is really important, especially for beginners.

3. Control

Given how the name used to be Contrology, it is no shock that control is one of the fundamental principles of Pilates.

During Pilates your mind should be in control of your body the whole time. Each movement is control and planned. Being in control means less risk for injury and the ability to complete the movement correctly.

4. Centering

Every movement should come for the center of your body, the core. Your core is considered the powerhouse of the body because everything you do stems from the core.

Your core consists of all muscles connected to the hips, spine and shoulder. This is why creating a strong core, learning to center your body, and connect all your movements to your powerhouse is so key.

Activating your core and middle section involved “scooping your stomach in” and “hollowing out” your abdominals. These cues are said with the intent to engage your core, tone your abdominals and protect your back from injury.

If your core is not engaged during exercise, it may cause extra weight in your neck and back resulting in injury and sprains. It is best to keep your core engaged and take rest when needed to avoid this.

5. Precision

Precision movements is key during Pilates. You want to complete each movement the best you can and focus on your form.

Another perfect form may seem harder, doing an exercise incorrect makes your body feel heavier and could lead to injury. Focusing on quality over quantity will help increase strength while remaining in good form.

6. Flow

In Pilates, each movement should connect to one another. It is one continuous movement rather than short, choppy exercises.

Pilates aim to mimic and help everyday living and body movement. There should be smooth transitions from one movement to another. This pattern of flow helps connect your body to how it would move in real life. Therefore, this will in theory help improve that total body connection.

7. Balance

There needs to be balance with everything you do. Balance involves engaging the core. Additionally, balance also means using each muscle the same amount. If the same muscle is consistently being used without balance, it will cause over development. Furthermore, the other muscles become weaker.

True balance in Pilates means developing and maintaining a uniformly developed and well balanced body, mind and spirit.

Fundamental Spine & Powerhouse Muscle

Pilates is all about strengthening the powerhouse muscles. As mentioned above, the powerhouse of your body is the mid-section. It includes abdominal muscles, back muscles, hip muscles, shoulder muscles as well as the pelvic floor.

It is important to understand how these muscles work in order to know why Pilates is so beneficial.

Spine Framework

Your body is a complex system with bones and muscles that perform an abundant of movements. Because Pilates and exercise is so focused on developing and taking care of those bones and muscles, it is important to first understand basic human body framework.

So, here’s a quick little anatomy lesson: Your spine consists of four gentle curves. The 4 areas includes the cervical, thoracic, lumbar, and sacral. Excessive spinal curves in any of these areas can cause pain or problems moving.

The reason Pilates is focuses on the powerhouse of the body, is because that is what supports your spine. Therefore, when your spine is stretched and strengthened, you will feel better throughout your entire body. Additionally, creating flexibility and strength in your joints and hips helps to support.

Guide to Pilates: How to Approach Your First Class

It can be really daunting walking into a Pilates studio for the first time. There may be a variety of different machines and contraptions that seem scary. And, you may be thinking, how is my body going to move like that? However, Pilates is suitable for anyone with all levels of fitness. Your first step is to walk into the door and try out a class.

Nevertheless, this guide to Pilates and these few tips will help make your first experience a good experience.

1. Choose the right level of class

Just like any other workout class, choosing the right level of class for you will help avoid injury and make your experience overall better. It is better to start out easier than jump into a class you aren’t prepared for.

Note: If you are a beginner, I would recommend starting with a lower level class and progressing from there. Additionally, if you feel comfortable, letting the instructor know it is your first time will allow her to help as needed.

2. What to wear

For your first Pilates class, wear anything that you feel comfortable moving your body in. Athletic or stretchy materials are best to allow you to fully hit positions. Although it is up to you and your comfortability, form fitting clothes allow the instructor to see and correct your alignment and positions better than looser items. Additionally, they are less likely to get caught in machines.

Keep it casual and simple until you figure out what makes you feel the best and what you are comfortable in.

Here are a few more tips on how to dress:

• Tie up your hair – If you have long hair, you are going to want to put your hair up so it stays out of your face and you don’t step on it or get it caught somewhere.
• Avoid back-ties and belts – Avoid shirts or clothing that ties in the back. It may be uncomfortable when laying down and during some movements. This is the same for any zippers, clasps, buttons, etc.
• Ditch the shoes – Pilates is typical done barefoot or with just socks, so there is no need to come with the best shoes because are you most likely going to be taking them off.
• No makeup – Remove any makeup before going to class, you may get sweaty and you don’t want your makeup washing off on your clothes or the equipment. And you definitely don’t want it smeared all over your face!

Note: Think modesty. You may be doing positions that end with your legs in the air or upper body upside down, looser clothes can ride up and become too revealing. Make sure you are comfortable and protected with picking up an outfit.

3. What to bring

When it comes to equipment, most of what will use will be provided for you. However, there are a few things you are going to want to bring.

• Water bottle – hydration is important when performing any kind of workout. Although Pilates may be a lower intensity, you still need to be drinking water.
• Mat – Pilates is mainly done on a mat. The studio will most likely have mats available either to use during the class or to buy. However, it is a good idea to bring your own mat for sanitary reasons.

And that’s pretty much it! Easy peasy!

4. Get to class early

Proper etiquette means arriving to class 5-10 minutes early. You don’t want to be stumbling in once the class has already begun and disrupt the flow of the class.

During this time you can fill up your water bottle, find a comfortable area to lay out your mat and anything else you may need to do.

5. Be open minded

Pilates is unlike any other workout. Although it does have a lot of crossover with yoga, many of the position may be foreign or hard at first. Keeping an open mind when it comes to Pilates will make the experience more enjoyable. You may have to go multiple times before you start feeling better about it.

6. Breathe!

When it doubt breath! Breathing is one of the 7 principles of Pilates and the foundation of what it’s built off of. Much of the learning curve will be figuring out how to controlling your breath during movements.

7. Don’t get discouraged

Don’t get dis-hearted if you can’t do the same positions as a more experienced person. With time and consistent training, you will get there too.

Pilates is hard and may feel uncomfortable. It is okay to take breaks at any time during the class. Do what you can and if you need to make modification, you can always ask the instructor. That’s what they are there for.

 Guide to Pilates Videos

Check out these videos below for more.

5-Minute Pilates Warm Up

The Science of Pilates: Why You Should Be Doing Pilates

What is a Reformer: Pilates Machine