by Lisa Stephens

Created on: July 24, 2009

Pilates is a unique form of exercise, developed by Joseph Pilates in the 1920s, that emphasizes a balance between mind, body and spirit, along with developing core strength and flexibility. Originally the Pilates method was used as a rehabilitation program for prisoners of war. It wasn't until later that exercise science found it to be of great benefit for anyone that wanted to achieve a higher level of fitness.

Many people believe the following six principles are the foundation to an effective Pilate's workout routine. Regardless if you are working out on a mat, or using Pilates equipment, such as the reformer, these six principles are key ingredients to successfully performing your exercises fully and with controlled precision.

Centering: This is where you physically bring your focus to the center of your body, specifically the area between the lower ribs and the pelvic bone, commonly referred to as your core. Core strength is the foundation of Pilates exercises. When you strengthen your core muscles (the deep, internal muscles of the abdomen and back) you will be allowing all the muscles in your trunk area to properly stabilized and your spine to be aligned correctly, thereby allowing for reduced pressure on the back and the rest of your body to move more freely and effectively. Pilates exercises always originate from center.

Concentration: When someone concentrates fully on something, giving it their full attention, the desired outcome is usually better. The same is true with Pilates. By focusing completely on each movement, and performing it with full commitment and control, you can achieve the maximum benefit from each movement. It is important to have an overall awareness of your entire body. This allows you to maintain control of every muscle and every movement while maintaining correct body alignment and position of each exercise.

Control: Each and every Pilates exercise is done with complete muscular control. Control works alongside concentration, as you must stay focused to have control of each part of your body.

Breathing: It is important to breathe properly with any form of exercise. With Pilates, this is especially true, as each exercise is designed to coordinate with controlled breathing. Your breathing should be slow and deep. Each breath you take should fill up and expand the lungs completely. When you take slow deep breaths, you cleanse the lungs and provide your body with the needed amount of oxygen to function properly.

Precision: Each Pilates exercise is designed with precise movements that generate the proper placement, alignment and trajectory of every part of the body.

Flow: If you have ever watched someone performing Pilates exercise, you would have noticed that there are no jumpy and bouncy movements. That is because Pilates is always performed in a flowing and graceful manner. One of the goals is to have the body's energy flow evenly throughout all parts of the body, which enables the entire body to benefit from the exercise movements. By performing graceful movements you will assist the body by lengthening your spine and muscles, which over time will greatly improve the body's posture.

For many, Pilates doesn't sound like it is as much of an exercise as compared with working out with weights. Maybe so, but it does offer a complete workout that is usable by anyone, of any age, and with any range of fitness level. When performing Pilates, and utilizing the six principles, one will increase their fitness level, greatly improve their core strength, flexibility, and balance, all by very controlled and graceful movements. It is no wonder that Pilates is one of the most popular exercise methods in the country today.

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