Pilates is all about precision, control, and flow. To get the most out of your practice, there are three essential things to focus on in every exercise: breath, core, and movement.
Whether you're doing footwork, bridges, or feet in straps, these three elements must work together seamlessly. Here's how:
1. BREATH
Breath is your foundation. It fuels your movements and creates flow.
If you are not breathing properly, your movements and core control will be erratic and ineffective.
In Pilates, we use diaphragmatic breathing.
Inhale through the nose, expanding the ribcage.
Exhale through pursed lips, drawing the ribs inward.
Q. When Do I Inhale / Exhale?
A. Inhale to prepare; exhale to engage the core.
Exhale on the aspect of the movement that requires the greatest effort.
This is because the core muscles are activated earlier during expiration, therefore by breathing out on the hardest exertion you will get the greatest engagement from your core muscles.
Exhaling through the mouth provides least resistance and encourages more air excretion vs. through the narrow nasal passage, giving further ease to the exercise.
This connection stabilises the spine and protects the lower back. Whether you're pressing through the footbar or lifting your hips in a Bridge, exhaling on the exertion helps create stability and power.
Q. In Pilates, which part of my body should move when I breathe?
A. Your breath should move your ribcage/abdomen area, NOT your shoulders/chest.
Q.What's the connection between breathing and core/movement?
A. The breath powers core engagement and movement, making each exercise smoother and more efficient.
2. CORE
Your core is your powerhouse. It stabilises your spine and pelvis in every movement. This includes not just the rectus abdominis but also the transverse abdominis (TVA), obliques, and pelvic floor.
Q. What does it mean to "engage your core"?
A. Sucking in your belly is not the proper way to engage your core. When you suck in, you send pressure up and pressure down. Pressure down pushes on the pelvic floor muscles- which can cause a whole host of problems.
Instead, focus on your “TVA” – a deep core muscle that acts as a corset. When you imagine drawing the TVA in from 360 degrees, the trunk is stabilised and the entire core system becomes stronger.
In feet in straps, core control keeps your lower back from arching.
In bridges, it supports the pelvis as you lift and lower.
Q. How do I know if I'm doing it right?
A. Place your hands on your ‘hip bones’ – the bits that jut out at the front of your pelvis on each side).
Move your fingers slightly inwards and downwards from there, where it is soft. When you engage your TVA, you will feel a tensing of the broad flat muscle under the pads of your fingers. If your stomach pooches or pushes outwards, if you’re holding your breath or anything is pushing away, then you’re working the outer abdominal muscles and TVA isn’t doing its thing.
The cue I give my students: Imagine someone has their hands around your abdomen and they are slowly squeezing you in to the centre of your body.
Single Leg Bridge
3. MOVEMENT
Movement in Pilates should be smooth, controlled, and precise.
Every action begins from your core
--and your body moves as a coordinated unit.
In footwork, the movement from your hips to your toes should feel connected.
In bridges, think about articulating the spine, vertebra by vertebra, keeping your movements slow and deliberate.
Footwork On The Reformer
3a. STABILITY
In every exercise, knowing what moves—and what stays still—is key.
In Pilates, dynamic movement and isometric stability*go hand in hand.
For example, in footwork, the legs press in and out while the pelvis and spine remain neutral.
In bridges, the hips lift, but the head and upper body stay grounded. Stabilising the body while isolating movement is vital for building strength and precision.
Putting It All Together: Coordinate Your BREATH, CORE CONTRACTION & MOVEMENT
Remember these three things every time you practice**:
Inhale nose / exhale mouth (diaphragmatic breathing)
COORDINATE: Exhalation + Core contraction + Movement
Stabilise the correct body parts in each exercise.
This coordination is the key to a safe and effective Pilates practice, no matter your level.
Notes:
*Isometric exercises involve holding a static position under tension. Here, the muscle length and joint angle do not change during contraction. Examples include planks and wall sits. The focus is on maintaining strength, improving stabilisation, and enhancing muscle endurance without movement.
**There are other ways to breathe in Pilates which are not wrong. Different teachers may emphasise different breathing patterns in each exercise. This is the method I use as a general "rule".
References:
'Pilates Breathing -- Why Does It Matter?'
'The Importance Of Breathing In Pilates'
'How To Find And Exercise Your Pelvic Floor Muscles (For Women & Men)'
'Here's How To Engage Your Core Properly'
https://mutusystem.com/en-us/postpartum-exercise/how-to-engage-your-core/ 'How To Engage Your Core' https://lindywell.com/how-to-engage-your-core/?srsltid=AfmBOorP9gen73Td-lKgP_Q3oGOOD_JOwEi1ExtmZ_CZ-Fy_oJMAeXp5
'Engaging your core is not the same as sucking in your belly. Here’s the right way to do it'
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