Understanding how to get the best out of our workouts is very dependent on our ability to work our muscles efficiently. After practicing pilates for over 14 years and teaching for over 10, I’ve learned how to work my body in a way I never did before with other methodologies.
Every method has its own benefit and purpose and when it comes to pilates, we get something completely different than we do with any other workout.
WHY?
The pilates method teaches the practitioner a set of principles that are very effective not just in pilates but for every other form of movement as well, including your day to day activities.
What are these principles?
The 6 principles used in pilates are:
- Breathing
- Control
- Centering
- Concentration
- Precision
- Flow
Below, I will briefly touch up on these principles and explain how you can apply them to your current workout routine whether it’s pilates or something else.
1.Breathing
This seems counter intuitive since we need to breathe to live. Not to mention, it’s a natural reaction when we exercise. But, I’m not talking about regular breathing here. The pilates breathing technique is very different from the way we breathe during other workouts. I personally use this type of breathing for every single one my workouts and even meditation.
In pilates we breathe in through the nose and out the mouth while filling up our lungs with air fully and contracting our abs on the exhalation. That’s right, we call this diaphragmatic breath and if done properly, you should even get a little core workout while doing it.
How to apply to your current workouts?
When doing any type of workout, unless required to breathe differently, try using the pilates diaphragmatic breath- filling your lungs with air fully and contracting the ribs and abs on the exhalation. Make sure to let every bit of air out before taking another inhalation. This type of breathing is better for slow controlled movements and not cardio based exercises so keep that in mind. A good way to start is during your core workouts.
2.Control
Control is one of the principles you’ll hear me cueing the most since often we move so quickly which makes it almost impossible to stabilize. Muscle stabilization allows us to engage and connect with our muscles so we can strengthen our body as a whole. Otherwise we’re just going with the motions. Stabilization through control will make you strong from the inside out as often referred to in pilates. Not to mention, it will keep you from injury.
I use control in almost all of my workouts unless I’m aiming for speed with cardio based workouts such as running, HIIT, or explosive movement. Either way, we should always be controlling even if it’s not as accurate as with slower strength based movements. Moving quickly while performing speed focused exercises increases agility and stamina while moving with control increases muscle strength and endurance. They both have their benefits but control is applicable for almost every routine making your workouts that much more efficient.
How to apply to your current workouts?
Slow down. It’s that simple. For instance, control your bicep curls on the exertion and on the release. Same thing for your ab work, don’t move fast or go with the motions or else you’ll miss the maximum contraction point of your core muscles nor will you be able to tap into your deep core.
3.Centering
Centering means working from a strong core(also your body’s center) and properly aligning the body. During each movement we should be focusing on our point of stability which is not always but often it is our core.
How to apply to your current workouts?
If laying on your back to do abdominal work with your legs moving away from you, try keeping your weight evenly distributed so you want to make sure you don’t let your body weight shift forward but rather stabilize from your center which in this case would be your abs.
4.Concentration
Concentrate and focus on your body. Try to visualize your muscles working on your mind’s eye so you can get the best out of every movement. This is the fulcrum of mind body connection.
How to apply to your current workouts?
Simply focus on the movement and the muscles you’re trying to work. Don’t just move to move but connect with your body — its strengths and/or challenges you may have with a specific movement.
5.Precision
Precision is all about quality. No jerky movements. This is where all the other principles come together. Basically move with purpose and know your aim so you can be in charge of your body rather than your body being in charge of you.
How to apply to your current workouts?
Concentrate, control, center; and you will achieve precision. If doing a plank with one arm reaching forward at a time, focus on lengthening your arm and activating every muscle in it instead of lifting your arm as dead body weight.
6.Flow
To flow means to move fluidly during an exercise and from one movement to the next. This is also called graceful movement which we see dancers and gymnasts practice throughout their sequence or performance.
How to apply to your current workouts?
Just move from one exercise to the next with little to no break in between. I personally try to make my transitions as smooth as possible. For instance, if doing a circuit where there are two exercises back to back such as a plank and a squat, I finish my plank by jumping my legs to my hands and going straight into my squat. In pilates we have very specific transitions that are used in the classical repertoire but I still like applying this concept to most of my workout routines even if I’m doing traditional strength movements or HIIT. I enjoy the freedom to be creative with how I move from one movement to the next while keeping my heart rate going.
But flow should be applied during and through each exercise. So while it is applicable through transitions, it is also necessary to perform each movement gracefully.
I have been applying these principles to almost all of my workouts for the past 10+ years. Not only has it changed the way I move but it has also changed my body. I am now more in touch with my muscles and understand the importance of mind body connection in a way I never did before.
So What Should You Do?
Just like everything that’s new to us, it is best to take it one step at a time. Next time you’re working out, try and focus on just one of these principles and see how it changes the way you feel and move. Keep going back to it every time you exercise until it becomes part of you. Then keep adding one principle at a time until you’ve mastered all of them.
I promise it will make your workouts that much more enjoyable and it will change the way you exercise, giving you a whole new body.
If you feel like you’re still wondering how to exactly apply these principles, then sign up for my digital workouts – VB METHOD where I teach you the specifics of form and technique while keeping all these principles in mind. I’m currently offering a 7 day FREE trial so you can check it out before having to commit.
I hope you found this post helpful. Please comment below and let me know if you have any questions or requests.
xo,
Vilmaliz
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