Back to Basics: Pilates Fundamentals
- Jo Everill-Taylor
- 4 days ago
- 3 min read
Before we dive into the dynamic flows and fancy moves, it’s the fundamentals that truly make Pilates powerful. Think breath, alignment, control, concentration, precision, and flow — these core principles form the foundation of every movement we teach.
Whether you’re a beginner or a seasoned practitioner, revisiting the basics deepens your practice, protects your joints, and brings lasting results.
A Little History
Pilates was developed by Joseph Pilates in the early 20th century as a system of mindful movement to build strength, flexibility, and balance. Originally called Contrology, it was designed to unify body and mind — and was first used to help rehabilitate soldiers during World War I.
Today, Pilates is practiced by millions around the world, but those early principles still guide us. Focusing on the fundamentals helps us move more effectively and truly connect with our bodies.
The Power of Breath in Pilates
Breath is more than just an inhale and exhale — it’s the engine behind every Pilates movement.
When we breathe with intention, we connect mind and body, support our core, and move with greater control and ease. In Pilates, we use lateral breathing — expanding the ribs out to the sides while keeping the belly gently drawn in. This engages the deep abdominal muscles and stabilises the spine.
Why it matters:
Oxygenates muscles, giving more energy
Reduces tension and stress physically and mentally
Brings flow and rhythm to movement
Keeps you present, turning your session into a moving meditation
Joseph Pilates believed that “breathing is the first act of life and the last.” He considered full, conscious breathing essential for vitality and wellbeing — and modern science agrees!
In every class, we return to the breath as our anchor. It’s a simple but powerful tool to calm the mind, centre the body, and get the most out of your practice.
Centering = Core Power
Your “centre” is your body’s powerhouse: abs, lower back, pelvic floor, and hips. In Pilates, we always come back to the centre — our deep core muscles. It’s where strength, stability, and control come from.
Move from your centre and feel the difference.
“Contrology [Pilates] begins with the mind and moves through the center.” – Joseph Pilates
Control: Move with Purpose
Control is at the heart of every Pilates movement.
Work smarter, not harder
Build safer, deeper strength
Turn a simple movement into a Pilates movement
Control ensures every movement is intentional and effective.
“Correctly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in your routine activities.” – Joseph Pilates
Precision: Small Details, Big Results
Precision is what makes Pilates powerful. Every movement has a purpose — no flinging, no flopping!
We focus on the small details: alignment, angles, breath, and control. That’s how you build real results, from the inside out.
“Concentrate on the correct movement each time you exercise, lest you do them improperly and thus lose all vital benefits.” – Joseph Pilates
Concentration: Be Fully Present
Concentration is one of the most powerful Pilates principles. By staying fully present, you notice more control, deeper core engagement, and better alignment. Pilates isn’t about switching off — it’s about tuning in.
must concentrate on each exercise to the very best of your ability in order to gain maximum value.” – Joseph Pilates
How is your concentration today? I know it can be challenged by modern lifestyles, where we are constantly checking messages and emails..... so take some time to yourself with your Pilates practice and let your mind find clarity.
Flow: Where It All Comes Together
Flow is the magic that happens when everything clicks. Pilates movements are designed to be smooth, graceful, and continuous — not jerky or rushed.
When you combine control, precision, concentration, centering, and breath, you create flow — the hallmark of a well-executed Pilates practice.
“Correctly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in your routine activities.” – Joseph Pilates
Come and find your flow with us!
Face-to-face classes are available in Hersham, Surrey, and online live-streamed classes are available with Jo.
This is a great exercise to add some flow to your spine:
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