Recently I asked my advanced Pilates mat class what the Pilates principle of ‘Isolation’ meant? Steve responded by saying ‘COVID’! Seriously though, the principle of ‘Isolation’ means to be able to activate what muscles are needed for a specific exercise and then be able to turn off the those that are not required. It is not a beginner principle but rather one that you master once you have done Pilates for a while.
This is what has prompted me to write this article.
So what are the ‘Pilates Principles’?
Firstly, there were six original Pilates principles. Today more have been added. The original six where:
Concentration – Pilates is a mind/body exercise which means the more you concentrate on the movement, why you are doing it and the areas of your body it is either strengthening or stretching, the more effective the movement will be in your body. You must not let your mind wander but focus on the movement you are doing. Over time you will concentrate on improving your form by focusing on every detail relevant for that exercise.
Centering – all movement initiates from your centre or your core. Movement flows out from a strong centre. Your center encompasses the abs, upper and lower back, hips, butt and inner thighs. All movement in Pilates should begin from your centre and flow out to the limbs.
Breathing – Joseph Pilates wrote “above all, learn to breathe correctly.” Correct breathing oxygenates the blood and increases circulation. Pilates exercises have specific breath patterns to support your body during movement especially difficult exercises.
Control – Joseph Pilates called his exercise method ‘Contrology’ or ‘The Art of Control’. Control must be practised and developed. Pilates requires the complete control of your body and your mind. But why? To reduce the risk of injury and train your body for life in the same way that an athlete’s training regime prepares them for an event.
Precision – Precision helps you perform the exercise from superficial to intense and to work the body as hard and perfect as possible to achieve results. Do not focus simply on completing an exercise but on performing the exercise as perfectly as possible. Pilates is not about doing many repetitions poorly or with poor technique, but quality over quantity.
Flowing Movement – distinguishes Pilates from all other fitness regimes. Movement in life is continuous and so should exercise. In Pilates, not only is the goal to have flow within an exercise but to flow from exercise to exercise to challenge the body. This will improve your balance, control and co-ordination in everyday life. Flowing movement helps to build strength and stamina.
Then this principle was added later:
Isolation - Isolation is the mental exercise of identifying what muscles are required for a particular movement. Isolation can help to increase flexibility, mobility, strengthen weaker muscles, release overworked muscles.
Pilates when done properly and consistently, and with proper instruction helps you embrace the key principles and will change your life, improve your lifestyle and keep you looking fantastic.