Pilates comes with its own set of unique terminology that might sound like a foreign language to newcomers. In a way, it honestly feels that way too but the more you become familiar, the faster you will learn and I promise, it will become second nature. To help you become more confident and fluent in the Pilates world, I have rounded up a few of the most common terms/ phrases/ positions/ exercises for you. There will be more to come, this is part one.
1. Mat work vs. Apparatus:
- Mat work refers to exercises performed on a mat, focusing on bodyweight resistance.
- Apparatus involves specialised equipment like the Reformer or Cadillac, adding resistance to movements.
2. The 'Core':
- Often mentioned, the core refers to the muscles in the abdomen, lower back, and pelvis. It is the centre of the body from which all movement stems. Pilates is known for improving core strength, stabilisation, and function.
3. Pilates V Stance:
- Pilates stance is a small “V” shape of the feet, with the heels together and toes a small distance apart. The exact distance varies from person to person, the main thing to watch out for is not 'over turning-out', ensuring your knees are tracking in line with your second last toes. It is also sometimes called “Pilates V,” “First Position,” or “Heels Together Toes Apart.”
4. Lateral Breath:
- Precise breathing patterns help to synchronise with movements, promoting oxygenation and enhancing mind-body connection. Pilates incorporates a 'lateral breath', or 'intercostal breath', or 'lateral thoracic breath' which helps to maintain abdominal contraction. Think about inhaling through your nose to expand your ribcage laterally (sideways). When you exhale, breathe out through pursed lips like you are blowing out of a straw or blowing out a candle to activate your transverse abdominals, and think about knitting your ribcage back together, like a corset sensation around the waist.
5. C-curve and S-curve:
- This describes the spinal shapes during specific exercises. C-curve involves a rounded spine, while S-curve maintains the natural curves. The goal of C-curve is to make your spine look like the letter C. In order to achieve that shape, deep flexion and length is required through your lumbar and cervical spine. The effort in the thoracic spine will be less than the other two parts meaning that even though the spine looks perfectly 'rounded', the effort is not evenly distributed.
6. Pilates Hundred:
- A classic mat exercise involving rapid arm-pumping while keeping the legs elevated, enhancing core strength and endurance. While pumping arms, inhale for 5 counts and exhale for 5 counts to complete one exercise. The exercise is performed 10 times with 5 inhales and 5 exhales equaling 100. A good analogy I like to use is to think as though you are slapping a puddle by your side with your hands, maintaining length and energy through to your fingertips.
7. Reformer vs Cadillac:
- A Reformer is a versatile apparatus with a sliding carriage and adjustable springs, providing resistance for a full-body workout.
- A Cadillac is a larger apparatus with raised frame, various attachments, cables, and vertical bars that look like a canopy frame. This enables a wide range of exercises for flexibility, strength, and spinal alignment.
9. Tabletop Position:
- A 90º shape formed by the legs. Often performed in a supine (laying face up position), where your knees are elevated above the hip line, and your shins are parallel to the floor. Think as though you could balance a coffee on top of your shins (resembling a tabletop), while maintaining your thighs in a vertical line (perpendicular legs of a table).
10. Pilates Principles:
- Centring, concentration, control, precision, breath, and flow form the six principles emphasising mindful movement and muscle engagement.
Understanding Pilates lingo enriches the practice, unlocking the potential for a more effective and mindful workout. I want you to feel confident when stepping into a Pilates studio, so I am looking forward to unpacking more of these! You'll be fully equipped in no time.