“In ten sessions you’ll feel the difference, in twenty you’ll see the difference, and in thirty you’ll have a whole new body.”

 1. Centering:

This concept is defined as physically bringing the focus to the center of the body, the “powerhouse” area between the lower ribs and pubic bone.

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 2. Concentration:

If you bring full attention to the exercise and do it with full commitment, you will obtain maximum value from each movement.

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 3. Control:

Every Pilates exercise is done with complete muscular control. No body part is left to its own devices. It is all a conscious, deliberate movement that the mind is controlling.

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 4. Precision:

In Pilates, awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body.

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 5. Breath:

Joseph Pilates emphasised using a very full breath in his exercises. He advocated thinking of the lungs as a bellows -- using them strongly to pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise.

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 6. Flow:

Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way.

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7. Alignment:

From head to toes, the Pilates method stresses good posture and awareness of the placement of all parts of your body. During your Pilates workout, it is important to be aware of the position of your head, neck, spine and pelvis to ensure proper breathing and technique.

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8. Integration:

Breath, control, mindfulness, centering, alignment, and precision unite as the many groups of muscles work together to support and govern movement. Practicing each of the above principles achieves Pilates' goal of an integrated mind-body workout.