As mentioned in our last post, learning Pilates is also a matter of understanding the language behind the practice.
There are many terms that may initially sound foreign. But you’ll hear them enough that, over time, they will become very familiar.
If you’re considering trying a class (or even if you’ve been at it a while), having a guide to Pilates terms can be helpful. So that’s what we’re covering here.
A Guide to Pilates Terms (H-Z)
Because there’s such a vast list, we’ve broken down our guide to Pilates Terms into two different posts to simplify. This article will cover Pilates Terms (H-Z). (You can find our Guide to Pilates Terms (A-F) by clicking here.)
(The) Hundred
The Hundred is a classic Pilates Mat exercise that involves lying on your back with your head and legs lifted and your arms pumping up and down vigorously by your sides. It focuses on breath coordination and core control. It’s called the Hundred because you consciously inhale for five counts (pumps) and exhale for five counts for a total of 100 arm pumps.
Hyperextension
Any time a joint or limb is extended beyond your normal range of motion, this is called hyperextension. The movements in Pilates emphasize staying within the safe range.
Imprint/Imprinting
You will frequently hear a Pilates instructor tell you to imprint your spine when you’re lying on your back. To do this, you gently engage the deep abdominal muscles to draw your navel toward your spine and work in the direction of pressing your lower back toward the mat. Reducing your natural lumbar curve to maintain neutral spine (see below) helps to establish deep core support and prevents over-reliance on gripping with your abdominal muscles.
Inner Eye
Inner eye refers to using your mental focus to build awareness of your body alignment and surroundings during movement.
Lateral
Any position or movement near or toward the side of your body is considered lateral.
Midline
Midline is the imaginary line that runs straight down the middle of your body from the top of your head to the bottom of your feet. Maintaining awareness of the midline helps with balance and symmetry during movements.
Navel to Spine
Similar to imprinting, bringing your belly button closer to your spine offers optimal support for the trunk when lifting or twisting while either on the back (supine) or standing.
Neutral Pelvis
Neutral pelvis is when your two hip bones in the front are level with your pubic bone and with each other when you’re on your back. It’s used as a reference point for the placement of the pelvis in many Pilates exercises and helps to activate the Powerhouse (see below).
Neutral Spine
Pilates emphasizes the importance of neutral spine, which is the position of your spine where the natural curves are maintained without being flattened or arched. This is considered the strongest and most efficient position for the spine.
Opposition
Opposition in Pilates is when you stretch and reach in opposite directions at the same time. Doing so helps engage your deeper core muscles and creates length to improve the efficiency of movement.
Pelvic Tuck
A pelvic tuck consists of contracting your abdominal muscles, which causes your hip bones to roll out of neutral position and your lower back to round.
Pilates Stance/Pilates V
In Pilates stance, you stand with your heels together and your toes slightly apart to create external rotation from the hips. Your legs are straight but your knees are not locked. It’s often a starting position.
Plantar Flexion/Dorsiflexion
Plantar flexion is where your foot is pointed away from your shins, while dorsiflexion is flexing your feet toward your shin.
Posterior
A movement or position near or toward the back of your body is referred to as posterior.
Powerhouse
The term “Powerhouse” is in Pilates used to describe the musculature of the center of the body. Many people confuse this with the abs. The Powerhouse includes the abs, but it also consists of the pelvic floor muscles, the muscles surrounding the hip joint, and the back extensors.
Precision
Another of the core principles of Pilates, precision emphasizes the importance of moving with intention, deliberation, and attention to detail and the correct placement of the body.
Protraction/Retraction
Protraction refers to moving your shoulder blades away from your spine and around your rib cage to widen your upper back. It often causes your shoulders to round forward.
By contrast, retraction is actively drawing your shoulder blades toward your spine to widen across your collarbones. This movement promotes efficient and safe movement of the arms and shoulders.
(The) Roll Up
The Roll Up is just as it sounds. You start in a supine position and then slowly and with control, roll up one vertebra at a time. It may sound easy, but it requires coordination and considerable core strength.
Scoop Abs/Scoop
Whenever a Pilates instructor says to scoop your abs, they want you to pull your abs inward and upward and scoop them away from your waistband to help stabilize your core.
Spine Curls
In the same way you work to articulate the movement of the spine in a roll up (see above), a spine curl is done in the other direction. It involves lifting your pelvis from the mat and curling your spine up one vertebra at a time to emphasize spinal mobility and control.
Table Top
Different from table in yoga, table top position in yoga is where your bring yourself into a supine position and lift your legs with a 90degree angle at the hips and knees. The shins are parallel to the ceiling and the feet are in line with the knees.
Zipper/Zippering
Zippering in Pilates refers to drawing the abdominal muscles in and upward in the way you might when zipping up a tight-fitting jacket or vest. This helps to engage your deeper core muscles and stabilize your torso.
Now You’re in the Know
We hope that the above list, along with the first guide to Pilates terms in our last, has helped to familiarize you a bit more with the practice.
Of course, the best way to truly educate yourself 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!