If you’re new to Pilates, or if you’re interested in starting the practice, you might be curious about the many Pilates terms and what they mean.
Pilates is a complex practice. And at first, the huge array of different terms can feel like trying to learn a new language.
But fear not! We’ve got a primer here to start giving you some clarity.
Your Guide to Pilates Terms (A-F)
Because there are so many Pilates terms, we’re limiting this post to those starting with A-F, so as not to overwhelm you. Our next post will cover G-Z to complete the package.
So without further ado…
Abduction/Adduction
Confused about the difference between abduction and adduction? Any time you move a limb or body part away from the midline of the body, this is known as abduction. Lifting your leg and taking it laterally out to the side would be abduction.
By contrast, adduction is moving a limb or body part toward midline. So bringing the above-mentioned leg back to the center is an example of adduction.
Alignment
This is a word you will hear A LOT in Pilates. It refers to the positioning of various body parts in relation to each other and to the force of gravity. Maintaining proper alignment is a central component of Pilates. It ensures that the correct muscles are engaged to minimize the risk of injury.
Anterior
Anterior is a directional term indicating a position or movement that is toward or near the front of your body.
Articulation
When an experienced Pilates instructor speaks of articulation, he or she is referring to a sequential movement of the spine. For example, when you fluidly but precisely roll your spine one vertebra at a time from lying down to a seated position, you are demonstrating articulation.
Balance
Balance in Pilates is more than being able to stand on one foot for impressive amounts of time. It refers to your ability to maintain stability and equilibrium, no matter which exercise you’re doing. The focus is on using core strength to maintain balance, as well as the deep muscles of the torso to stabilize.
Box
Box has multiple definitions in Pilates. In the context of the body, the box is the area that’s framed by your shoulders and hips. “Maintain a level box” is a common cue in Pilates that asks you to keep the shoulders and hips even to ensure proper alignment.
In terms of the Reformer machine, there is the short or sitting box. This is an actual box that’s positioned perpendicular to the carriage and rests against your shoulder blocks. It’s utilized to support your pelvis and torso in certain exercises.
Breathing
In Pilates, there are six core principles. Breathing is one of them. And yeah, you know what breathing is. But in Pilates, there’s a mindful and intentional coordination of breath and movement. There are also different sorts of breath used.
With lateral breathing, you expand the rib cage to the sides while maintaining an inward pull of the abdominal muscles while inhaling and exhaling. This sort of breath helps stabilize the spine.
Meanwhile, diaphragmatic breathing (which isn’t exclusive to Pilates) involves the engagement of the diaphragm for deep inhales. Post-lateral breathing, which is specific to Pilates, encourages you to expand the entire rib cage on the inhale while maintaining a degree of abdominal contraction.
Button Up
When in a Pilates class, it’s not unusual to be instructed to ”button up.” This is a cue to draw your ribs in and down in the same way you would when trying to button a vest that’s too small. The purpose of this is to maintain proper alignment of your rib cage in relation to your pelvis.
C-Curve
The C-Curve is a common position in both Mat and Reformer exercises that contributes to spinal flexibility and core strength. It describes the shape of your torso when in a rounded forward position that’s initiated and maintained by your deep abdominal muscles.
Centering
Centering is another of the core principles. It involves focusing on the center of the body (aka the “powehouse”) during Pilates movements as a source of power and stability. The powerhouse includes the muscles from the lower ribs to the pubic bone. Allowing movements to come from the powerhouse is frequently emphasized in Pilates movements.
Control
When Joseph Pilates first created what we now know as Pilates, he named the method “Contrology.” That’s because the Pilates practice emphasizes conscious and deliberate muscular control to execute each movement. Every exercise is done with precision and mindful direction. As such, control is another of the six core principles.
Core Strength
Core strength in Pilates doesn’t mean having flat washboard abs. It actually refers to the strength of the muscles in the entire trunk region that help to stabilize your spine. While this includes the abs, it also refers to strengthening the muscles in the back and pelvic floor to increase stability and improve balance.
Corset
Another metaphorical clothing reference, a instructor’s request that you “tighten your corset” is a cue to engage your abdominal and back muscles to protect and support your spine.
Extension/Flexion
When a straightening movement increases the angle between two points or bones (i.e. straightening the arm at the elbow), this is known as extension. Flexion is the opposite. So it stands to reason that flexion will be a movement that decreases the angle. Pulling the knee toward the chest is a prime example of flexion.
Flow
Yet another of the six core principles, flow is the ability to smoothly and with fluidity connect one movement to the next. Transitions should be seamless and graceful to enhance stamina and strength.
Stay Tuned for Part Two!
We hope the above part one guide to Pilates terms has helped to familiarize you a bit more with the practice. Be sure to check out part two to get the whole experience.
Of course, the best way to get truly educated is through firsthand experience.
So if you’re ready to try the Pilates experience for yourself, contact us today. Our experienced Pilates instructors look forward to meeting and working with you!