by Suzanne Diffine
In 1980, Gail Eisen and Philip Friedman enumerated six basic tenets of Joseph Pilates’ system of body conditioning in their seminal book The Pilates Method of Physical and Mental Conditioning. Although these principles were never identified by Pilates himself, they are useful to understanding and deepening the work. The list was expanded in 2009 by Peter Fiasca, who added a seventh principle, cardiovascular conditioning.
1. Concentration: mental focus, short-term and long-term memory. Pilates is a mind/ body workout, developing awareness of the entire body. You must pay attention to what you are doing! No part of your body is unimportant. Concentration even applies to the order of the exercises. As you become more proficient, you will learn the correct sequence in the system. Then you will be a true intermediate Pilates student.
2. Centering: abdominal and spinal stabilization, carriage, power. All movement focuses on the “girdle of strength”, centering on the abdominals, low back muscles, inner and outer thighs, and gluteals. Particular emphasis is placed on the pelvic floor muscles and the transverse abdominals, which wrap around the waist like a corset. All movement comes from the center.
3. Control: muscular stabilization, flexibility, and breathing. Movement is intentional and never uses momentum. Originally called Contrology, the method emphasizes quality of movement, using the right muscles in the proper sequence for that particular movement. Efficiency is also important. Use a minimum of effort for maximum benefits.
4. Precision: placement, articulating shape. Movements are purposeful. Use the right muscles to create the desired shape. Some muscles stabilize to allow others to mobilize, doing so with exactness. Movement frequently stays within the box, the rectangle formed from shoulder to shoulder and hip to hip.
5. Breath: energizing the body and cleansing the bloodstream. Although some exercises have specific breathing patterns, most simply require natural breath. Avoid forced exhalation! Inhalation and exhalation are through the nose and diaphragmatic (lateral) breathing is employed, breathing wide through the ribs.
6. Flow: flowing movement, rhythm, and dynamics. Focus is on creating a flow between and within exercises. Movements are smooth and continuous, not jerky. Transitions between exercises should be seamless, maintaining control.
7. Cardiovascular Conditioning: endurance, stamina. For a normal, healthy individual without any issues, the workout should be vigorous enough to achieve cardiovascular benefits. Transitions between exercises keep the workout moving and there is no wasted effort.
