Pilates Instructor Cheat Sheet: Essential Cues

Why Cueing by Body Position Makes Teaching Easier

Just qualified and finding yourself getting tongue-tied when cueing different exercises? You’re not alone. In the beginning, it can feel like you need a totally new script for every movement—but here’s a little secret: you don’t.

If you learn how to cue each body position confidently—whether it’s four-point kneeling, seated, or lying on your side—you’ll find you don’t need to drastically change your language to teach specific exercises.

For example, once you’ve cued someone into a solid four-point kneel, there’s not much extra you need to say to guide them through Cat-Cow—the foundational setup is already there.

This cheat sheet gives you a go-to list of alignment cues organised by position, so your teaching stays clear, consistent, and easy to build on—no matter what’s on the class plan.

PILATES INSTRUCTOR ESSENTIAL CUES

SEATED - "Come over into seated, legs crossed"

• Hips: Weight is even over your seat bones.

• Spine: Spine is long, chin gently tucked.

• Shoulders: Roll your shoulders back and down.

• Core: Draw your belly button to your spine.

  
  

SUPINE - "Lie on your back, knees bent"

• Hips: Hips are neutral with a small space between your back and the mat.

• Core: Pull your belly button to your spine.

• Spine: Neck is long, chin slightly tucked.

STANDING - "Move into standing"

• Feet: Feet are hip-distance apart, weight is evenly spread.

• Hips: Hips are stacked over your ankles.

• Spine: Spine is long, chin gently tucked.

• Shoulders: Roll your shoulders back and down into their pockets.

4-POINT KNEEL - "Come onto your hands and knees"

• Shoulders: Hands are placed under shoulders, shoulders pulled away from your ears.

• Spine: Spine is neutral.

• Core: Pull your belly button to your spine.

  
  

PRONE - "Slowly roll over onto your stomach"

• Hips: Tuck your tailbone, pressing your pubic bone into the mat.

• Core: Lift your belly away from the floor.

  
  

SIDE-LYING - "Turn onto your side to face me"

• Hips: Hips are stacked.

• Core: Gently lift your lower waist, draw your belly button to your spine.

Remember, this cheat sheet provides basic guidelines for each position. However, it’s important to note that not everyone will land in the exact position, and that’s perfectly okay. Every body is different, and we are just encouraging neutral spine where possible.

As you continue practicing and as your teaching evolves, you’ll likely add more depth to these positions. Think of this as your starting point—a simple, clear foundation. Over time, you’ll refine these movements based on your students' needs.