How to get the most from a Pilates class

Pilates is an excellent form of exercise that has many benefits. What you get from a Pilates class can depend on many factors, including your teacher, their goals and how you perform the exercises.

Joseph Pilates developed Pilates back in the 1920s based on the underlying philosophy that “change happens through movement and movement heals”. He established a series of exercises around six core principles: concentration, control, centring, flow, precision and breathing.

"Contrology" was Joseph Pilates' preferred name for his method, based on complete control of the body, mind and spirit. All exercises are done with control. The muscles work to lift against the resistance of gravity and the springs, requiring controlled movement of the body and apparatus.

Pilates was never patented, so it has morphed considerably over the past century. Today there are many interpretations, only some of which are true to the original intentions. Some Pilates classes firm the booty (barre), others are more like a gym workout, while traditional styles use classic equipment.

Here at Embody Movement, our Pilates classes draw on the traditional teachings of Joseph Pilates. Qualified Physiotherapists or Exercise Physiologists teach all classes.

Taking things back to the six original principles can help you get the most from your Embody Movement Pilates class.

The 6 principles of Pilates to remember in class

Concentration

During a Pilates class, focus on your entire body. Bringing attention to the exercise means you will get the most value from each movement, reduce injury risk, and build strength over time. In Pilates, exercise technique and how exercises are performed are often more important than the exercises themselves.

“Concentrate on the correct movements each time you exercise, lest you do them improperly and thus lose all the vital benefits of their value.” – Joseph Pilates.

Pilates class tip 1: Think of Pilates as a meditation or act of mindfulness. When you become distracted, bring your mind back to the present moment, the engagement of your muscles and the breath.

Control

Control and attention to the correct form are essential for achieving quality of movement. Strain or overexertion are inconsistent with the Pilates method. Fundamentally, control is about moving mindfully.

“The Pilates method teaches you to be in control of your body and not at its mercy.” - Joseph Pilates

Pilates class tip 2: focus on maintaining muscle control throughout each movement. Only extend to the point where you can keep control and not strain.    

Centering

To effectively control your body, you must have a starting place, and that place is your centre (often referred to as the ‘powerhouse’). Your centre encompasses the abs, upper and lower back, hips, butt and inner thighs. 

 All movement in Pilates should begin from your powerhouse and flow out to the limbs, helping calm the body and ensure muscles work efficiently.

“Pilates develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind and elevates the spirit.” - Joseph Pilates

Pilates class tip 3: Before starting a new exercise, bring your attention to your centre, the tension within your body and initiate movement with a gentle inhale. 

Flow

Pilates exercises are intended to flow into each other to help build strength and stamina. The use of appropriate transitions and economy of movement are highly prized and differentiate novices from advanced practitioners.

“Pilates is complete coordination of mind, body and spirit.” - Joseph Pilates

Pilates class tip 4: Try to be conscious of how you move your body from one exercise to the next and be mindful of your breath and movement between exercises.

Precision

Pilates is not about doing many repetitions poorly or with poor technique. Instead, Pilates aims for precise and perfect movement. This precision will eventually become second nature and carry over into everyday life with regular Pilates and expert instruction. An expert Pilates instructor can tell a lot about a person by simply watching them walk.

“Correctly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in your routine activities.” - Joseph Pilates

Pilates class tip: Focus on the detail of each exercise, check alignment regularly and ensure you engage the correct muscles. If in doubt, check with your Pilates instructor. 

Breathing

The typical breathing practice for Pilates is to focus on breathing out with exertion and in on the return. Coordinating breathing with movement is an integral part of Pilates as it helps to lengthen the spine, engage the core and create more precise form.

Many Pilates exercises have a set breath pattern. Good instructors will continually remind you when to breathe in and when to breathe out.

“Before any real benefit can be derived from physical exercises, one must first learn how to breathe properly. Our very life depends on it.” - Joseph Pilates

Pilates class tip 6: Concentrate on each breath. On breathing in, breathe into your belly and feel the expansion of your rib cage. Be sure to exhale fully before inhaling again.

Ready to get started? Embody Movement offers Pilates classes in both Caloundra and Currimundi. Get in touch with our team by phoning 07 5337 9853.

Already an existing client but keen to add another class to your weekly routine? Check out our Class Timetable or book online.

 Originally published 7 September 2021, revised and updated 7 March, 2024.