Joseph Pilates was a man who was ahead of his time. He developed a system of exercises that emphasizes the mind-body connection decades before it became popular. His ideas are at the core of what makes Pilates a mindful movement practice that many people use for fitness and body awareness.
That being said, it wasn’t until the first modern book on Pilates was published that the six principles of the practice were codified. The book titled “The Pilates Method of Physical and Mental Conditioning”, written by Philip Friedman and Gail Eisen in 1980, contained everything the two had learned from the disciples of Joseph Pilates himself (1). In it, they explain the six principles of Pilates as breath, concentration, center, control, precision, and flow.
Understanding these Pilates fundamentals is the key to mastering the practice. Whether you’re new to beginner Pilates exercises or looking to deepen an existing practice, these Pilates movement principles apply to every level.
The 6 Pilates principles are breath, concentration, center, control, precision, and flow. These foundational concepts guide how each movement is performed and are central to any Pilates practice.
| Principle | Focus | What it means in practice |
|---|---|---|
| Breath | Diaphragmatic breathing | Using deep, rhythmic breathing to initiate and support movement |
| Concentration | Mind-body connection | Focusing attention entirely on the specific muscles that are being worked |
| Center | Core activation | Engaging the deep abdominal muscles to support the back area |
| Control | Purposeful movement | Moving slowly and deliberately rather than relying on momentum |
| Precision | Form and alignment | Performing exercises with exact technique to target the right muscles |
| Flow | Fluidity | Transitioning smoothly between movements with grace and ease |
In Pilates, breath is used to deepen the connection between the mind and body. The goal is to achieve rhythmic breathing that’s smooth and even. This means exhaling fully and inhaling deeply into the belly, rather than shallow chest breathing.
The breath is used to initiate each movement in a Pilates exercise. The exhale is generally used to engage the deep abdominal muscles and help support the back area. Inhaling is often used to release or lengthen the body. Breath is one of the features that distinguishes Pilates movements from other forms of exercise.
Breathing deeply has several benefits for the body, including:
Read more: Pilates For Posture: Potential Benefits and 7 Exercises to Try
Concentration is key in Pilates. All of your attention should be focused on the movement and the muscle group you’re working. This helps to ensure that you’re engaging the correct muscles and doing the exercises correctly.
For example, a Pilates move will require you to swirl your legs in the air whilst keeping your pelvis still and your shoulders relaxed. In order to isolate the correct muscles and do the exercise with proper form, you must create a mind-body connection and concentrate on the movement.
Concentration also helps support proper form, as you’re less likely to make technique mistakes when you’re focused on the movement.
Available research on mindfulness has explored the benefits of focused attention in movement practices. Some notable benefits of mindfulness meditation, which requires a high level of concentration, include stress reduction, blood pressure management, and improved sleep quality (4).
The “center” refers to the deep abdominal muscles, known as the transverse abdominis (TVA). This muscle group comprises:
The TVA is sometimes referred to as the “corset muscle” as it acts like a corset, wrapping around the back area and waist to provide support.
Pilates exercises are designed to target the TVA muscles and help strengthen and tone them. A strong TVA may support the back area and help maintain good posture (5).
Connecting with your center (also referred to as core activation) is essential in Pilates. All of the exercises are designed to engage and strengthen the deep abdominal muscles.
A common misconception is that sucking in your stomach or bracing your abs is the same as activating your TVA. However, these are actually two different things.
Sucking in your stomach can actually make it more difficult to engage your TVA, and bracing your abs puts unnecessary stress on the back area. Over recruitment of the abs can also inhibit the movement of the diaphragm, which can lead to shallow breathing.
Deep breathing is essential for engaging the TVA muscles. When you inhale, the diaphragm contracts and moves downward. This action puts pressure on the stomach and forces the TVA muscles to contract, which helps to engage and strengthen them.
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Joseph Pilates placed a strong emphasis on control. He believed quality to be more important than quantity when it came to exercise.
Pilates exercises are designed to be performed with control. This means moving slowly and with purpose, and using your muscles to control the movement rather than momentum.
Performing exercises with control helps to ensure that you’re engaging the correct muscles and doing the exercises correctly. It also helps support proper form, as there’s less chance of technique errors when you move slowly and with purpose.
Periods of reduced activity or major lifestyle changes can make movement feel less familiar or less coordinated. Pilates may help you practice more controlled movement and build confidence gradually.
You’ll learn efficient ways to move your body and how to use your muscles correctly. This may help you to move more easily and with less effort in your everyday life.
One important aspect of control is that it goes beyond the physical—it also refers to the mind.
In order to exercise control, you need to be able to focus your attention and be in the moment. This is where concentration comes in (refer to Pilates principle 2). Over time, your brain will learn to better control your body and the way it moves.
Precision is another key principle of Pilates. It refers to performing the exercises with accurate form and alignment. This applies equally to basic Pilates moves and to more advanced Pilates stretches.
When you first start doing Pilates, it’s important to learn the correct technique for each exercise. This means paying attention to your body position and alignment, and making sure that you’re moving in the right way. Getting the basic Pilates positions right from the start makes it much easier to progress over time.
As you become more familiar with the exercises, you’ll be able to do them with more precision. This means that you’ll be able to target the correct muscles and get the most out of each exercise. You’ll also be able to break bad habits and start to move more efficiently.
The ultimate goal of Pilates is to move with ease and fluidity. This principle is known as flow.
When you first start doing Pilates, the exercises may feel a bit awkward and uncoordinated, but that’s totally normal! It takes time to learn the correct technique and to develop the muscle strength and memory needed to perform the exercises smoothly. This is particularly true for basic Pilates exercises for beginners, where building strength and muscle memory are the primary goals.
Flow is the result of practicing the exercises regularly and becoming more familiar with them.
As you start to move with more ease, you’ll find that the exercises become more enjoyable and less like work. You may even start to feel like you’re dancing rather than exercising! Given that many of Joseph Pilates’ early clients were ballet dancers, this is no coincidence.
Developing flow translates into everyday life as well. You’ll find that you move with more grace and ease, and that activities that once felt like a struggle (carrying groceries, climbing stairs, etc.) become much easier.
Read more: What Is Pilates Workout?
Breath is considered to be the most important principle in Pilates. Joseph Pilates stressed the importance of breath throughout the exercises and believed that it was the key to unlocking the full benefits of the practice. While all six principles work together, breath underpins every movement and makes the other principles possible.
Some Pilates traditions identify 5 core principles: breath, concentration, centering, control, and precision. Flow is sometimes listed as a 6th principle. Regardless of the exact count, all traditions agree that mindful, controlled, breath-led movement is at the foundation of the practice.
Joseph Pilates based his work on 3 guiding principles: breath, whole-body awareness, and whole-body commitment. He believed in the importance of using breath to control movement and that Pilates should be used to improve overall function and everyday movement, not just physical fitness.
Control is the ability to move your body in a coordinated and deliberate manner. This requires focus, concentration, and precision. Pilates can help you develop better control over your body and the way it moves, which may translate into more efficient everyday movement.
The six principles of Pilates are: breath, concentration, center, control, precision, and flow. These principles are all necessary in order to get the most out of your Pilates practice.
Concentration refers to the ability to focus your attention and be in the moment. Precision refers to performing the exercises with accurate form and alignment.
Joseph Pilates designed his system of exercises to improve overall function and everyday movement. Today, Pilates is often used as a way to improve physical fitness, flexibility, and strength. However, the ultimate goal of Pilates is to move with ease and fluidity (flow).
While balance is helpful, it isn’t essential. There are many modifications that can be made to exercises to make them easier or more challenging, depending on your level of balance.
Pilates is a system of exercises that’s based on 6 principles: breath, concentration, center, control, precision, and flow. These principles are all important in order to get the most out of your Pilates practice.
Breath is considered to be the most important principle, as it is the key to unlocking the full benefits of the practice. Mastering the Pilates basics can help you build a strong foundation for your fitness journey. From basic Pilates moves to more advanced Pilates stretches, these six principles remain the foundation of every session.
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