Welcome, fitness lovers, to a deep dive into the world of Pilates, a mat-based modality that transcends the standard fitness routine. The six principles of Pilates are Breath, Concentration, Control, Precision, Centre, and Flow. Today, I’ll unravel the essence of three of these principles and explain the importance of Pilates, a movement system that I do daily.
Breath: The Foundation of Movement
In the rush of life, we often forget the fundamental role of breath. Pilates introduces us to the art of thoracic breathing, guiding our breath into the rib cage rather than the belly. For every Pilates movement, there is an inhale and an exhale that accompanies it. This type of breathing, in through the nose and out through pursed lips, contributes to improved well-being and is championed by James Nestor in his book, “Breath.” Shifting our breathing mechanics not only improves our Pilates practice but also proves valuable in other training systems such as weight training. When we prepare to lift weights, we inhale deeply and capture the air in our torso during the eccentric part of the lift. This activates our core and serves as an injury-preventing and form-optimising tool. Recognising the importance of breath opens a new, more embodied way of training that spills into other wellness disciplines, cold water exposure and meditation to name a few.
Centre: Where Strength is Cultivated
The core, or as Pilates calls it, the ‘centre,’ is the powerhouse of all movement. By Incorporating this Pilates principle, we can embrace a more holistic approach to building strength from within. Strengthening your centre not only enhances physical performance but also radiates benefits throughout your entire body. In Pilates, the entire core, front, side, and back, is the focus, not simply the abdominals. This practice is more than aesthetics; it’s about stability, functional movement, and injury prevention. One movement that helps strengthen the core is The Roll-Up, a movement that many of my clients have progressed with.
Concentration: Mindful Movement
Pilates isn’t just a physical exercise; it’s a mindful practice. The principle of concentration encourages us to be fully present in each movement, fostering a deep mind-body connection. As we practice, we refine our ability to concentrate, bringing heightened awareness to our body’s movements. This mindfulness extends beyond the mat, enriching our overall fitness experience, particularly resistance training. Andy Galpin talks about the importance of the mind-body connection when it comes to maximising muscle building. Once we can connect with our body mentally and activate certain muscle groups, our potential for growth and strength heightens. The next time you’re training, dial in and focus on where you’re feeling it. Better still, start practising Pilates regularly, and this mind-body connection will soon become an innate part of your workout.
Beyond Weight Training Alone
While weight training ignites our muscles and leaves us feeling strong and empowered, it’s crucial to acknowledge that these muscles may hold tension for many days after the session. To prevent stiffness and cultivate a more fluid, agile body, integrating mobility exercises such as Pilates into your routine is paramount. Think of it as a dance between stressing and soothing the nervous system. Our bodies crave the dynamic challenge of lifting weights, while our nervous system seeks a calming influence. By incorporating Pilates principles and diversifying our training schedule, we strike a balance. So, let’s embrace the richness of Pilates principles and weave them into our weekly training block. It’s not just about the sets and reps; it’s about nurturing our bodies with a holistic approach to movement.