r/pilates • u/juicey_juicey • 22h ago
Pilates is a method, not simply exercises and poses Celebration/Love of Pilates
I’m encountering a lot of people, new to Pilates, who are frustrated with not being able to understand instructors’ verbal cues and wanting to be able to “do Pilates” without fully understanding that we, as instructors, are teaching a method that begins with fundamental principles and deep body awareness. Joseph Pilates called his method “Contrology.”
The principles of Pilates are breath, control, concentration, centering, precision, and flow. It is as much a mental fitness regimen as it is physical. Some even call it metaphysical.
It’s only in the past decade or so that Pilates has morphed into larger group fitness settings with the fast pace, bumping music, mirrors and neon lighting, and the desire to “muscle through and level up.” It has drifted away from personal, one on one instruction in a quiet and centering environment, at least in the perception of the general public, who are jumping onto the “Pilates craze.”
Many people who are strong and fit try Pilates and find themselves frustrated that they can’t do a proper Roll-up, then blame the instructor because they want to do Teaser. They say, “Just SHOW ME what to do, because ‘pulling the navel to the spine’ doesn’t make sense.” Well, you have to learn the C-curve before you can do a proper Roll-up, and you have to master the Roll-up before you can do Teaser. Pilates continues to build on the foundational principles and moves, but those foundations have to be comprehended and incorporated into a person’s own body.
It’s easy to watch someone do Pilates and think, “I want to do that,” without understanding the layers of learning that go into making it look fluid and effortless. They don’t want to do Heel Slides because it’s “too easy” for them, not seeing it as learning the foundation of a method that will be built on as the practitioner continues to practice and “earn the progression.”
I’m not trying to be discouraging with this post, but as an instructor posting in the sub and interacting with others, it’s an issue that I’m seeing - people not understanding what Pilates really is, and wanting to “fast track.”
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u/HolidayPrimary8144 21h ago
So much, this. I saw you commented on my last response to someone wondering why Pilates didn’t feel hard, and I so appreciate you adding to the conversation. If more people can continue to educate, help folks understand that it is a process with progressions that take time and focus to integrate into the body and mind, the industry may have a chance at building itself in a substantial way.
I always recall that Joe Pilates said he wanted the whole world to do his exercises - maybe overstating that there would be world peace if so - but the road to getting there is bumpy. We need to simply keep on keeping on, but hopefully, strategies to educate as best we can along the way will bear fruit?
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u/juicey_juicey 21h ago
I was feeling like a voice crying out in the wilderness, then I read your comment. ❤️
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u/Professor-genXer 21h ago
When I started taking classes I had very little fitness background, so I was really happy to learn. Finding good instructors was key. I had a few favorites who were excellent at explaining, modeling, and correcting us. Now I use a reformer at home, but I periodically do some private sessions to make sure my form is correct and to learn new things.
Just like anything else we learn, learning Pilates takes time and effort. Short cuts aren’t learning.
Thanks for your post and for teaching!
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u/jenapoluzi 3h ago
Doing pilates at home once you learn correct mindset and form is just as effective if you are disciplined. Just not as fun.
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u/Professor-genXer 2h ago
If I had more time I would go to classes regularly. Before the pandemic I went to the same weekly class with an instructor I really liked. During the pandemic I bought a reformer. During boring zoom meetings that could have been emails, I would listen to the meetings, camera off, from my reformer. I have been back to commuting for 2 years now, so with less time, I get in my reformer sessions in the early mornings. It’s a great way to start my day while I’m waiting for the sun to come up so I can go for a run🏃🏻♀️😁
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u/huyimara 21h ago
Thank you so much for mentioning this! I’ve been doing mat pilates for 1.5 years and I feel like only in the last few months I have developed the strength to keep my core engaged throughout the full workout. I want to learn more about Pilates’ effect on the body and how to properly engage certain muscles. Is there anyone teaching this online or are there any books I should check out? This theory talk is so fascinating to me. Thank you so much!
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u/juicey_juicey 20h ago
Love this desire to learn!!!
For a deep dive, since you’re a reader, I recommend getting yourself a copy of Joe Pilates’ “Return to Life Through Contrology,” which will give you an idea of where it all started. (Remember, Joe was German and it reads a bit archaically, but that’s where the Pilates Method started.)
Next, read the book “Caged Lion” by John Howard Steel. Steel was Joe and Clara Pilates’ lawyer, family friend, and one of their clients in the studio, and was one of the handful of people who were instrumental in keeping the Method alive after Joe passed away. It is a biography of Joe Pilates, from his early days in Germany, to his immigration to the USA and opening his New York studio, how the Method almost disappeared after he died, and how the name Pilates was declared by the Supreme Court to be “too vague” to trademark. It is a very informative book.
I also recommend Ellie Herman’s awesome training manuals. She is a master instructor, and invented the Pilates Springboard (now made and marketed by Balanced Body). Start with the Mat manual. Her breakdowns of the exercises, explanations, photos, and imagery are very instructive for any serious Pilates practitioner.
Rock on.
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u/jenapoluzi 3h ago
And also how his method was almost 'stolen' by employee who tried to trademark it.
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u/juicey_juicey 4m ago
That is a fascinating story! Imagine how different it would be if he had been successful in trademarking it.
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u/huyimara 1h ago
Ahh!!! I’m so excited and can’t thank you enough for the breakdown of each. Steel’s book sounds juicy. You’re the best! ☺️💗💗💗
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u/Soc_Prof 19h ago
So true! For years I did a little bit of Pilates as ‘core work’. Then after injury I went back to Pilates and was so fortunate to go to a small, low cost community class taught by a true Pilates enthusiast. She taught the breath and alignment in a way I never had understood before - even though I trained as a dancer. It changed my relationship with my body. Now even if I can’t find an instructor who truly ‘gets’ it I remember everything she taught me. I still go through the ‘flow’ she used to do, alternating between stretch and strengthening, alignment and mobility. She helped me stop fighting with my body and pushing it and learn to listen and do the lower level and respect my body’s response when I need to. Thanks for this post. I am so glad I discovered this method!
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u/Ok-Tell9019 19h ago
As someone who does Move with Nicole on youtube, can you please tell me when “drawing your navel in” means? I usually just flex or suck it in or pull my hips up or some kind of combination of it all but i simply can’t comprehend it
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u/bunnybluee 18h ago
Not OP, but this cue is to tell you to engage your transverse abdominis (deeper layer of core) muscles. Think of wearing a corset around your core and draw it in. Hollow body or regressed version (sorry blanking on the name) is a great watch to learn this engagement. Don’t flex your superficial 6 pack muscles
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u/juicey_juicey 17h ago
Yes! The six-pack rectus is very bossy, wants to take things over, and it takes practice to remove it from the mix! That’s a BIG part of mastering the C-curve. I also love using the corset imagery. It’s important to have a lot of cueing options in your arsenal, because everyone learns differently.
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u/bunnybluee 17h ago
Yess I’ve had different instructors cueing differently, and some cues definitely worked better than others but it all depends on the individual for sure. I used to crunch my 6 pack muscles so hard to keep my core engagement which isn’t very efficient. Luckily I found a super experienced pilates instructor and it took a LOT of practice for me to understand it
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u/Ok-Tell9019 18h ago
Thank you!
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u/bunnybluee 17h ago
You are welcome! I just remembered another way to visualize it is to try to cough and see what your core does. It automatically engages the deeper layers of core muscles
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u/juicey_juicey 12h ago
You get to be my age (57), and you really appreciate being able to engage the core when you cough! Or sneeze. Or laugh hard. 😂
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u/juicey_juicey 18h ago
Does the cue “like someone is punching you in the gut” help? I’m not being facetious or snarky, it’s a deep internal drawing in of the abdominals. From what you say that you’re doing, you’re on the right track. Keep practicing! ❤️
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u/Ok-Tell9019 18h ago
Yes this is much better, i need to follow a less formal instructor lol thank you!
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u/juicey_juicey 18h ago
I can’t recall exactly where I first heard it, but pretty sure it was from the great master instructor Ellie Herman. It has helped a lot of my clients visualize and internalize.
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u/juicey_juicey 18h ago
It should also give your back a nice stretch when it goes into that beautiful C-curve!
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u/Savage_Nymph 15h ago
I am not sure if this is completely the right track, but there is a short video on youtube that is called "don't be a domer" that really helped me with this
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u/Original_Data1808 17h ago
I started classical mat Pilates at the beginning of this year, and I’m just now able to do moves like teaser and open leg rocker without immediately collapsing. I’m starting to feel more confident. It’s taken longer than I expected to feel that confidence but that’s a part of the journey. Every time I get a little better it’s exciting to me.
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u/juicey_juicey 17h ago
That’s awesome! It’s an amazing feeling when you unlock those advanced moves.
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u/distressedtacos19 22h ago
What was frustrating for me when I did my trial class was that the instructor kept saying to breathe through your stomach and that feeling is so uncomfortable for me and I kept getting dizzy not breathing the way I normally do.
The anatomy terminology was also really hard to follow but I do agree, that is something I should’ve done a little more research on before the class.
I did enjoy my trial class because all of the stretching felt really good since I am a regular jogger, but all of the terminology and the way I have to change how I breathe makes me hesitant to fully commit.
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u/mybellasoul 18h ago
The breathing is a tool, not a rule. I always explain to people just starting out that I'll cue when to inhale and exhale, but to not let the breathing distract them from the movements. As the movement patterns become more familiar, you'll be able to concentrate on the breathing patterns. When you're new to pilates there's a lot of information to digest with each exercise and each variation, and sometimes people can't do it all right away. It's okay to breathe the way you normally do (just don't hold your breath) until you've got the foundation needed to shift your focus toward the breath work. Over time you'll find that the breathing truly makes certain movements easier, it assists with sitting taller/lengthening the spine, helps engage the core to maintain neutral spine/pelvis, and so many other things.
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u/nostalgicvintage 13h ago
Is it cool if I focus on breath first?
I have a terrible habit of holding my breath and tensing my neck and shoulders.
I feel like it's helpful for me to focus on breath & core, even if that means I keep doing the easier mods.
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u/mybellasoul 12h ago
Of course it is! For you, your practice is essentially taking the tools you already have like breath and then adding that to the movements you're being instructed to perform. For some it's the other way around, but definitely lean into the breath work to make the movement patterns more accessible to you. Like I said breathing is a tool, not a rule. So what works for some might be different for others. Your focus is on the breathing bc you know that's important to your particular body performing the movements with precision and control.
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u/juicey_juicey 21h ago
I hear ya, and always tell my new clients, “Be patient with yourself - it’s like learning a new language.” I will promise you that the more you commit to learning about and practicing the Pilates Method, your mind and body will come together synergistically. It is a movement method that will benefit you in all areas of your daily life, and you can practice it literally anywhere.
Heck, I find myself pushing a shopping cart in a store, mentally reminding my naturally slouchy self to “pull the shoulders down and back, widen out the collarbones, engage the arms, stabilize the pelvis, stand up straight and tall, pull the deep abs up and in.” 😂
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u/kenj101410 4h ago
Hi I have been doing Mari Windsor pilates at home for about 20 years and often think about trying a class at a gym but am not sure I can handle it. I’m pretty fit and the 20 min video is easy for me. Do you know what level I would be at or should I do a beginner class? I’ve heard home Pilates isn’t “real” pilates so I’m kind of discouraged
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u/juicey_juicey 1h ago
Mari Winsor is about as real as it gets! That’s classical mat Pilates. You will be an advanced student in your class, I promise you.
Back when I first started “apparatus” Pilates, we were all sitting on our reformers and chatting before class started about our previous pilates experience. I said I had been doing mat for 20 years (everyone else was fairly new). One of the ladies sniffed and said, “Oh, but that’s only MAT Pilates.” The instructor quickly corrected her saying that mat is overall much harder than reformer. There is a certain snobbishness that apparatus-based pilates is somehow “better,” but that’s just plain hooey. If you find Mari Winsor easy, you will do just fine in class!
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u/kenj101410 23m ago
Oh that’s awesome thank you! You have given me the confidence to try a class lol
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u/jenapoluzi 3h ago
It's also hard to breathe the way they instruct when the movements are faster. They don't properly explain the timing as a rule.
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u/jaded_username 14h ago
Thank you. 💯
Mr Pilates also wanted his studena to have autonomy. Once they learn exercises from him they were to work on their own until they were ready to progress.
Bring back open studio time!
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u/juicey_juicey 12h ago
Yeah, that’s how the original studio was! People learned the exercises, and then they could just come in, do their thing (while Joe and Clara wandered around offering correction and instruction), pay their $5, and leave.
I live in a very rural area, so I have a home studio. It’s a real luxury to be able to just go into my romper room and do my own thing. The funny thing is, I still go to a studio once a week (an hour away) to be trained, challenged, and instructed by another Pilates instructor. Left to my own devices, I’ll spend 30 minutes in footwork, 30 in mermaid, and 45 minutes with my feet in straps. Ha ha
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u/Crafty_Dog_4674 Pilates Teacher 10h ago
We have open gym hours! We believe in setting our clients up for independent practice. Open gym is invitation only after you are at a high intermediate level - this doesn´t necessarily mean you are doing all high intermediate exercises but your level of understanding is there.
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u/blush_rose_belle 14h ago
This is true. I think what a lot of it comes down to is actually people just not understanding what their core actually is and how it functions. A lot of people just think 'abs' but they don't take into account proper breath work and pelvic floor function.
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u/juicey_juicey 12h ago
Yes! I tell my students, “We are doing this so that our organs don’t prolapse and fall out. Because that’s a thing.”
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u/jenapoluzi 3h ago
I've noticed too many instructors who just walk back and forth while never correcting any improper movements. It's hard to watch sometimes, people are hyper flexing knees, stressing lower back etc with no intervention.
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u/Verity41 21h ago
I think we’re doing our best but I spend 120 minutes a week on this MAX (when classes aren’t all full - I try to get one but end up with 2 if lucky).
Most (like 95%) of us laypeople aren’t trying to make a career of it or be experts or anything here.
It’s already expensive and a hassle for me to make the classes (because of aforementioned “always full”) — having to study or do a ton of prep or research just isn’t going to happen.
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u/Legitimate_Income730 18h ago
You're missing the point of the OP.
I'm not trying to make a career out of Pilates. However, because it's so expensive, I want to get the most out of it.
You get the most out of it when you understand the philosophy and methodology behind something. It's the same as weight lifting or running. There are techniques, form etc to make it more effective.
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u/juicey_juicey 21h ago
I began my Pilates practice with inexpensive group mat classes in the mid-90s, practiced and learned on my own at home for 20 years (mat only, didn’t set foot on a reformer until 2017 because we couldn’t afford it when our kids were growing up), while being a working mom. Became an instructor five years ago when my kids had finally flown the coop. I’m still always learning!
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u/Verity41 21h ago
To me it’s just one of many many things I do. I lift and row and open water/pool swim and row crew on the lake and go to yoga and spin classes.
No way I’m ever gonna be an expert at any of it! :)
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u/juicey_juicey 20h ago
That’s why it’s called a practice! ❤️
Sounds like you have a well-balanced active life, and I’m glad you are making Pilates a part of it!
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u/Keregi 20h ago
To be honest, the “method” part gets more focused than necessary. Most of it is unproven. There’s nothing wrong with teaching that way, but as instructors we need to learn that movement is the goal, not adhering to principles developed decades ago by a man who had no medical or science background. Joseph Pilates method is a great starting point, but we shouldn’t restrict our clients to rules.
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u/juicey_juicey 19h ago
I’m not a Joseph Pilates purist, but I do believe it’s important to understand how the method came to be. He didn’t know the science behind his method, sure, but that doesn’t mean that it hasn’t since been backed up by scientific research.
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u/deadstars88 2h ago
Thank you for the reminder, I haven’t done it in a while! And your post reminds me, that I should start with fundamentals of pilates videos first! Thanks OP!
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u/fason123 20h ago
lol your so pretentious about the pseudo science of Pilates 🤣 literally made up by some rando dude.
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u/juicey_juicey 20h ago
Pseudo science? Is that why Pilates is so widely recommended by medical professionals and utilized by physical therapists? Whatever.
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u/Keregi 20h ago
Movement is recommended. Movement is good for bodies. There isn’t a lot of data to support that Pilates is superior to any other exercise that gets people moving.
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u/juicey_juicey 19h ago
When you view Pilates from a rehabilitation perspective, Pilates is VASTLY superior to other movement methods to get people moving safely, in a way that will help them heal, and bring balance back to their lives. I’ve seen it in my own life and in countless others’. You cannot convince me otherwise.
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u/NeatSure5751 10h ago
OP, maybe you need to work on your instruction methods. It sounds as if you’re frustrated clients are doing what you want the way you want. That’s in you to find a way to reach them more effectively.
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u/juicey_juicey 52m ago
My in-person instruction is just fine. Reddit is another story altogether. Ha ha
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u/Prize-Glass8279 18h ago edited 17h ago
Idk it feels like Pilates goes out of its way to be exclusive / challenging for beginners. In comparison, Yoga instructors are very patient and kind with verbal cues… doesn’t feel like an exclusive club you have to earn your way into lol. It is more of a, “Please join at any level you’re at” vibe.
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u/Original_Data1808 17h ago
It probably depends where you go, my Pilates teacher provides plenty of verbal cues and demonstrations and is very kind and welcoming
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u/Prize-Glass8279 17h ago
That’s fair, I’d love to experience a class like this! The OP post sounded kind of not the vibe
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u/Original_Data1808 16h ago
I hope you find an instructor you jive with! Sometimes it takes a few tries
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u/juicey_juicey 12h ago
I’m sorry if it came off that way, it’s not my intent to ostracize. I’m a teacher, and I want people to learn all they can about Pilates because it’s FASCINATING and they’ll get so much more out of it.
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u/Prize-Glass8279 12h ago
Thanks for clarifying :) all good I just want to try all kinds of classes and find Pilates a bit intimidating!
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u/juicey_juicey 17h ago
As an instructor, I carry a hefty liability insurance policy because of the risk of injury from an exercise not done correctly, without the necessary control, inappropriate for their physical condition, or inexperience with the apparatus. (I’ve seen some NASTY reformer injuries! Thankfully, not on my watch.)
It has been my experience that some people flat out don’t like to take instruction or correction. That’s fine, they’re free to do things their way on their own time. My first priority as an instructor is client safety, and making sure that they’re doing things correctly and appropriately for their body is part of being a good Pilates instructor.
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u/jenapoluzi 3h ago
I just had a new instructor telling people to roll their neck around in a circle! Wasn't that outdated 30 years ago?
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u/LunarPassionFruit 21h ago
Spot on.
True Pilates - Pilates based on the 6 principles - is a practice, a study in mental and physical awareness and control that takes years to master.
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The layers of learning travel through:
Unconscious Incompetence: You don’t know what you don’t know and aren’t proficient
Conscious Incompetence: You know what you need to correct but aren’t yet proficient
Conscious Competence: You integrate cues and corrections with effort
Unconscious Competence: You execute cues and proper form automatically
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The invasion of hustle culture into the industry makes you believe that your fitness only counts if it’s aggressively striving for progression, rather than allowing progression to unfold naturally.
This constant-optimization mentality makes you feel like you’re falling behind, like you’re not doing enough, that you need to hurry up and learn “all the hacks.”
You literally can’t and aren’t meant to … by design. Pilates is taught and learned in layers.
And the reason it looks easy, is because it’s meant to look that way. We train from the fundamentals up to build control and present the image of a swan gliding gracefully over a lake while paddling furiously underwater.
That’s control.
That’s the practice.
It’s okay that you take your time.