Pilates training is intended to improve general body flexibility and health by emphasising "core" (truncal) strength, posture, and coordination of breathing with movement.

1. ◦Centring is considered to be the main focus of the Pilates Method. The "centre" refers to the core of the body and is usually known as the "powerhouse". In today's Pilates training it is believed that centring is involved mainly in the full activation of the core stability muscles such as Transversus Abdominis.
   

2. ◦Concentration: it is the mind that guides the body; hence focused concentration is necessary when carrying out Pilates exercises.
   

3. ◦Control: one must be in control of the movements performed.
   

4. ◦Precision: A common saying in the world of Pilates that illustrates this is, "It is not how many you do, but how you do it".
   

5. ◦Breath: all exercises should be done with rhythmical breathing.  
   

6. ◦Flow: flowing succession of one exercise to another during a Pilates session.  (Siler 2000)

Centring, the Powerhouse and the Box

While Joseph Pilates believed that all muscles of the body should be strengthened and stretched (Pilates 1945), he felt that the major emphasis should be placed upon the muscles of the centre of the body. He referred to this region as the powerhouse of the body.

The Powerhouse: pelvic floor inferiorly to the ribcage superiorly.

The box is defined by two horizontal lines: one running from the top of one shoulder to the top of the other shoulder, the second line running from one hip joint to the other (Liekens, 1997). In other words, maintaining the box means keeping good pelvic, shoulder alignment and a neutral position of the spine.

 

The Pilates Box on the left. On the right is a picture of Joseph Pilates modified to show the "Box".

“A man is only as old as his spine is inflexible".

J. H. Pilates