Pilates Glossary

PILATES METHOD

Pilates is a series of movements, done from a sitting, reclining, kneeling, or standing position, designed to increase strength and flexibility, release tension, and relieve chronic neck and back pain.
Developed by German-born Joseph Pilates in the 1920s, this method combines elements of Eastern and Western disciplines, including yoga, tai chi, and ancient Greek and Roman exercise protocols.
Specially designed apparatus are used for stretching and strengthening exercises and can be calibrated to the client's needs.
Repatterning movements and proper breathing techniques are important components of the training.
The Pilates method is used in physical rehabilitation and is popular with athletes and performance artists, as well as those seeking to improve body conditioning.

ABC of Pilates

» Abs

Or abdominals, referring to the muscles in the front of the stomach. They form part of the Powerhouse, which Pilates exercise is intended to strengthen.

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» Barrels

The large and small barrels are specialized Pilates apparatus that enhance breathing, develop both the arms and legs, and work the spine to help correct posture. Instead of using barrels, beginning students may substitute firm pillows.

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» Body-mind connection

The state of focusing the mind on the body's movements. To some extent Pilates represents a blend of Western and Eastern approaches to fitness: one is dynamic, stressing motion, strength, and muscle tone, while the other is static, focusing on stretching, rest, and contemplation. An increased body-mind connection will allow clean, centered movement free from strain, while the physical exercises can relieve mental fatigue. In essence, the mind and body should not be in conflict, but should instead work in concert.

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» Cadillac

Also called "the Rack" or "Trapeze Table", this popular piece of equipment is one of the most effective and versatile of all Pilates. It comprises a raised, horizontal table top with a four-post frame to which are affixed a variety of bars, straps, springs, and levers.

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» Centering

One of the most important of the principles of Pilates, and the main focus of the method, since all work starts from the center [ or Powerhouse ].

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» Chin tucked

Tucking the chin elongates the muscles in the back of the neck and can provide a good stretch for those who have a "forward head".

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» Contrology

The name that Joseph Pilates originally gave to his method of exercise. Pilates is now the preferred and popular term.

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» Elders

Or first-generation teachers. Refers to any teacher of Pilates who learned the Pilates Method directly under Joseph Pilates. Some of the most notable include Kathy Grant, Carola Trier, Ron Fletcher, Eve Gentry, Romana Kryzanowska, Mary Bowen, Lolita San Miguel, and Bruce King.

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» Imprinting

The action of isolating each individual vertebra of the spine, using either the breath and/or movement.

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» Intercostal muscles

The muscles that run diagonally between each rib [ also known as "rib cage abs" ]. Intercostals help to control the expansion and contraction of your rib cage when you breathe.

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» Magic circle

A simple isometric device comprising a flexible ring with handles. It can be used to firm the muscles of the upper arms, neck, and inner thighs. In place of this piece of equipment, one may substitute a rubber ball with a diameter of about 12"-16".

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» Mat

The most basic and essential of all Pilates apparatus. Exercises done on the mat work the Powerhouse, including the abs, and lay the groundwork for all other exercise equipment.

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» Navel to spine

The process of drawing your abdominal muscles up and in as you imagine your navel drawing toward your spine. This is an original cue that was used by Joseph Pilates. Performing navel to spine as you exhale will increase stability in your torso and facilitate centered movements that emanate from your Powerhouse.

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» Neck lengthened

An element of good posture achieved by sending energy out the top of the head. A lengthened neck maintains the natural curve of the neck and counteracts compression of the vertebrae that can occur with slumping.

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» Neutral pelvis

The pelvis in its most naturally efficient alignment. It's neither tucked under nor arched back; nor is it tilting to one side. In this position, your "headlights" are level.

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» Neutral spine

A balanced spine that maintains its natural curves. Pilates encourages you to identify and achieve your neutral spine. A misaligned spine causes compensating muscles to work too hard, which can result in undue stress, fatigue, pain, and potential injury.

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» Parallel stance

When the feet, ankles, knees, and legs are aligned directly under the hip joints, with the toes pointing forward. For most people, the inner borders of the big toes will be 4 to 6 inches apart in parallel stance.

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» Pelvic floor muscles

The deep internal muscles engaged when halting urination or performing a Kegel exercise.

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» Pilates principles

The six core principles that govern the correct execution of Pilates exercises, namely, Breathing, Centering, Control, Concentration, Flowing Movement, and Precision. To gain the most from the method, you must understand and apply these principles to each exercise you perform.

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» Pilates stance

A position of slight outward rotation of the thighs, originating from the hip sockets. When you stand in Pilates stance, the heels are pressed together and the toes point outward at 45 degrees angle.

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» Pooched abs

Abdominal muscles that are pushed out. Weak abs tend to pooch, which can strain the lower back.

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» Powerhouse

The "girdle of strength" in the center of your body, just below your navel. Engaging your Powerhouse involves the lower abs, lower back, pelvic floor, and transverse muscles.

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» Reformer

This Pilates apparatus is a sophisticated system of springs, straps, and pulleys, with a gliding platform on which you can sit, kneel, stand, or lie on the front, back, or side. It is designed to promote torso stability and postural alignment. You can perform more than 100 exercises on this versatile piece of equipment. The adjustable springs allow for progressive resistance, which helps in strengthening and lengthening muscles gradually.

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» Scooping your abs

To scoop your abs means to draw the deepest layers of the abdominal muscles up and in to stabilize the body and support the back. This action supports powerful movement emanating from the center of the body and helps to flatten your tummy.

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» Spine corrector

See Barrels.

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» Two-way energy

The element of opposition used in Pilates exercise. Pressing the feet firmly into the floor while extending the crown of the head toward the ceiling is an example of two-way energy. Opposition creates power in the body, which helps you to focus on controlling your movements.

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