Pilates Teacher Training: ABC Script to Build Instructor Confidence

In Pilates, we often use ABC — Alignment, Breath, and Centering — as a practical way to begin a class or session. These elements reflect key aspects of Joseph Pilates’ classical principles and lay the foundation for effective, mindful movement.

ABC helps students connect to their bodies, tune into posture, and activate the deep support systems of the core.

Click below to download the script as a free printable PDF

Pilates Teacher Training ABC Script

A – Alignment

Set your clients up for success by bringing attention to their posture.

• Stand with the feet hip-width apart, weight evenly spread.

• Soften the knees, avoiding any locking.

• Find neutral pelvis — rock the hips forward and back, and settle halfway between.

• Lengthen the spine 

• Roll the shoulders back and down.

• Gently tuck the chin to keep the back of the neck long, eyes looking forward.

  
  

B – Breath

Help clients shift their focus inward and connect to movement through the breath.

• Inhale through the nose, letting the breath expand into the sides and back of the ribcage.

• Exhale through the mouth, allowing the ribs to soften inward.

  
  

This is known as lateral or thoracic breathing — it creates space, calms the nervous system, and prepares the body for core engagement.

C – Centering

Activate deep core control and introduce a sense of grounded focus.

• As you exhale, gently draw the belly button toward the spine.

• At the same time, lift through the pelvic floor, as if zipping up from within.

• Keep this activation light and supportive — not bracing or gripping.

  
  

This is centering — a core principle of Pilates that supports control, balance, and spinal safety.

Last Little Bit...

This is a simple starting script to help you feel confident and avoid stumbling over your words in the early days of Pilates teaching. It gives you a structure and covers the essentials post Pilates teacher training — but it’s also designed to grow with you.

As you gain experience and develop your teaching voice, you’ll adapt it, build on it, and shape it to suit your own class style and your clients' needs..