Practicing Pilates requires using your mind and body together to achieve desired results. You can’t tune out during Pilates, like you do on the treadmill. Pilates is an exercise that requires focus and attention.

Joseph Pilates originally called his exercises “Controlology” because he believed the mind controlled the muscles.

The 6 concepts important to keep in mind when starting beginner Pilates are referred to as the Pilates Principles. The Pilates principles are breathing, centering, concentration, control, precision, and flow.

Breathing

Breathing is very important in beginner Pilates. Joseph Pilates used to say when you’re doing Pilates, if you get nothing else right, at least get the breathing right. He believed proper breathing brought oxygen and circulation to the blood and removed toxins from the body. I think it’s the reason I feel so refreshed after doing a Pilates workout.

Centering

Centering is focusing your exercise efforts on your “core”. The core in Pilates, also called the powerhouse, is your abdomen, lower back, buttocks, and hips. When you’re centered, all your energy comes from your powerhouse to move your arms and legs.

Concentration

Like mentioned above, concentration is required in Pilates. There are many small movements, adjustments, and alignments to concentrate on. When done correctly, the exercises yield amazing results. Like squeezing your buttocks and inner thighs together help sculpt the leg muscles, giving you long, lean, defined legs. Sexy!

Control

Before Pilates exercises were known by that name, Joe called his methods “Contrology.” Controlling your arms and legs in their movements was essential. You don’t just throw your legs up and drop them down. You control them at all times and in all their movements.

Precision

Precision also helps sculpt individual muscles. In my favorite Pilates DVD, I can hear Denise Austin say, “Make these exercises precise.” Holding your feet in a certain way helps make your legs stronger. Moving your upper body in a certain way “wrings the air out of the lungs”, oxygenating the muscles, reducing tension in the back and neck, and engaging the deep abdominal muscles.

Flow

Flowing movements in Pilates refer to continuous movement in a particular exercise, rather than flowing in yoga which refers to flowing from one exercise to the next. Along with flowing in each Pilates exercise, each exercise will have a definite, controlled beginning and ending. Sometimes this principle is also referred to as flexibility. Flowing with precision, control, and proper breathing in each exercise, increases flexibility in the muscles and joints.

Do It!

If this is the first you’re learning about Pilates, this is the tip of the iceberg. If you think you want to try beginner Pilates, the best way to learn it is to do it! Have fun!

Here's what the Pilates Criss Cross exercise looks like. See how the movements are very controlled and precise?

In the video below, she says the criss cross is an intermediate exercise, but the 5-ab-exercise routine she keeps referring to is a basic part of any Pilates workout, even a beginner Pilates workout. Almost any Pilates dvd or class will include this 5-ab-exercise routine.

She's right about the burn--by the time you get to that 5th exercise (the criss cross) you are feeling it. It took me a couple months of Pilates practice before I could get all the way through it without giving up halfway through the Criss Cross.

She makes it look really easy.