Pilates: The 6 Principles

Pilates today looks very different depending on where, how, and with whom you train or practice.

Since Joseph Pilates first developed Contrology, the method has been adapted, modified, and developed by different schools, teachers, and lineages. Over time, this has led to a wide spectrum of approaches from strictly classical to highly contemporary, rehabilitative, athletic, or fitness-based interpretations.

As a result, there is often debate within the Pilates world about what is “true” Pilates or what should be considered classical.

However, despite these differences, there is one thing that consistently ties all schools of thought together: the six guiding principles of Pilates.

These principles transcend repertoire, equipment, and teaching style. Whether you teach mat or Reformer, classical or contemporary, group classes or one-to-one sessions, the principles provide a shared foundation that keeps the method recognisably Pilates.

Understanding and applying these principles is what allows Pilates to evolve without losing its original identity.

The Pilates Principles: The Foundation of the Method

Joseph Pilates originally referred to his method as Contrology — the art of controlling the body through the mind. After Joseph Pilates passed away, the method became more widely known as Pilates, with the guiding ideas later being formalised into what we now refer to as the Pilates principles.

While different training schools may list them slightly differently, the most commonly accepted principles are:

• Breathing

• Concentration

• Control

• Centre (or Centering)

• Precision

• Flow

Let’s explore what each one really means.

1. Breathing

Breathing in Pilates is intentional, not incidental.

Pilates encourages lateral thoracic breathing — expanding the ribcage while maintaining abdominal support. This helps:

• Support spinal movement

• Improve oxygen delivery to working muscles

• Enhance focus and control

Breath is often used to initiate movement or support effort, rather than happening passively in the background.

In practice: Breath cues help clients move more efficiently and with less tension.

2. Concentration

Pilates is a mindful movement practice.

Every exercise requires attention to alignment, breath, muscle engagement, and quality of movement. Without concentration, the work quickly becomes mechanical — and less effective.

In practice: Clients are encouraged to stay present, move with intention, and notice how their body responds.

3. Control

This is where the original name Contrology really comes into play. In Return To Life through Contrology Joseph writes: 'Contrology begins with the mind control over muscles'

Pilates movements are controlled throughout the entire range. This develops:

• Neuromuscular control

• Joint stability

• Safer, more effective movement patterns

In practice: Exercises are performed slowly enough to maintain control, even when they are challenging.

4. Centre (Centering)

Often referred to as the powerhouse, the centre includes:

• Deep abdominals

• Pelvic floor

• Diaphragm

• Muscles supporting the spine and pelvis

All Pilates movement is initiated from this centre, providing stability and support for the limbs.

In practice: Movement flows outwards from a stable trunk, rather than being driven by the arms or legs alone. Stability in the centre enables

5. Precision

Pilates is about how you move, not how many repetitions you perform.

Each exercise has a specific intention, alignment, and muscular focus, precision focuses intently on the quality of the movement.

In practice: Fewer, well‑executed repetitions are more valuable than high‑volume movement with poor alignment.

6. Flow

Pilates exercises are designed to flow seamlessly from one movement to the next.

This creates a sense of rhythm and continuity, improving:

• Coordination

• Endurance

• Grace of movement

Flow does not mean rushing — it means moving with ease and efficiency.

In practice: Classes feel cohesive, purposeful, and calm rather than fragmented or frantic.

Why the Principles Matter (Especially for Instructors)

The Pilates principles aren’t just theory — they are what differentiate Pilates from general exercise.

For instructors, understanding and applying the principles means:

• Teaching safer, more effective classes

• Adapting exercises without losing their essence

Without the principles, Pilates becomes a list of exercises. With them, it becomes a method.

Pilates Is a Way of Moving, Not Just a Workout

At its core, Pilates is about developing awareness, control, and efficiency of movementboth in the studio and in daily life.

When the principles are applied consistently, clients don’t just get stronger — they move better.

And that is what truly makes Pilates, Pilates.

Recommended Pilates Books

If you’d like to explore the roots of the Pilates method and how the principles have been interpreted over time, these are a few books I regularly recommend to trainees and instructors:

Return to Life Through Contrology by Joseph Pilates

Caged Lion by John Howard Steel

Pilates Anatomy by Rael Isacowitz Karen Clippinger.

Each offers a slightly different perspective, but all deepen our understanding of Joseph and what underpins the Pilates method.

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