A Comprehensive Glossary of Pilates Terms

I. What is Pilates?

Pilates is a system of exercises developed by Joseph Pilates in the early 20th century, is a holistic approach to physical fitness that focuses on strengthening the body, improving flexibility, and enhancing overall well-being.

Pilates emphasizes the integration of mind and body through controlled movements, precise technique, and focused breathing. Pilates is practiced on a Mat or specialized equipment like the Reformer, often incorporating resistance from springs to challenge and support the body.

For anyone beginning Pilates or those seeking to deepen their understanding, familiarity with the Pilates terminology, phrases, and vocabulary used in this discipline is essential. A clear grasp of Pilates words and terms helps beginners feel more confident and comfortable in a class setting and ensures that practitioners of all levels can correctly execute exercises and comprehend Pilates teacher's cues.

This comprehensive glossary of Pilates terms encompasses fundamental movements and concepts, explanations of various Pilates equipment, descriptions of core Pilates principles, and an overview of the variations in terminology between the Classical and Contemporary styles of Pilates.

Here’s what we’ll cover:

• A glossary of fundamental Pilates terms.
• An explanation of common Pilates equipment.
• A breakdown of the key principles guiding the Pilates method.
• A comparison of terminology in Classical and Contemporary Pilates.

II. Glossary of Fundamental Pilates Terms to Know

Abduction: This term refers to any movement of a limb or body part away from the midline or center of the body. For example, lifting the arm out to the side in a "T" position is an act of abduction. Understanding this term is crucial for exercises that involve moving the limbs away from the body's center.

Adduction: Conversely, adduction describes any movement of a limb or body part towards the midline or center of the body. Bringing the arms back down to the sides from a "T" position is an example of adduction. Recognizing adduction helps in understanding movements that involve bringing the limbs closer to the body's center. A common trick is to think about “adding” your limbs together is adduction.

Alignment: In Pilates, alignment refers to the optimal positioning of the various body parts, such as the head, shoulders, spine, hips, knees, and ankles, in relation to each other and to the force of gravity. Maintaining proper alignment during Pilates exercises ensures that the correct muscles are engaged, minimizing risk of injury. Maintaining this balanced relationship between different body segments throughout movement is a central component of Pilates.

Anterior: This directional term indicates a position or movement that is near or towards the front of the body. Understanding "anterior" helps in following instructions related to the orientation of specific body parts during exercises.

Articulation: Articulation in Pilates describes the sequential movement of the spine, where each vertebra moves independently and with control. This concept emphasizes fluidity and precision in spinal movements, promoting flexibility and elongation of the spine. Exercises like the "Roll Up" rely on spine articulation.

Balance: Balance in Pilates refers to the ability to maintain equilibrium and stability while practicing exercises. Core strength plays a vital role in maintaining balance, as the deep muscles of the torso help to stabilize the body during movement. Many Pilates exercises challenge and improve one's balance.

Box (referring to the Body): The term "box" in Pilates refers to the torso, specifically the area framed by the shoulders and the hips. It can be visualized as the space between the line across the collarbones (shoulder to shoulder) and the line across the hip bones, connected by the sides of the torso. Maintaining a level "box" is a cue used to ensure proper postural alignment, keeping the shoulders and hips even.

Box (referring to the Reformer, also known as Sitting Box): There is also a Reformer “box.” When a teacher refers to “Short Box,” the box is positioned perpendicular to the carriage, resting against the shoulder blocks. The short box is used to support the torso and pelvis during exercises that focus on core strength, spinal articulation, hip flexion, and rotation.

To add a little bit to the confusion, there is also a Moon Box, often used as a prop, typically with a Raised Mat or High Mat that can elevate the hips or torso, challenge balance, give proprioceptive feedback, and provide a place for certain body positions, such as for the feet during exercises like Saw on the Mat.

Breathing: Breath is a foundational principle of Pilates, with specific techniques emphasized for optimal execution and benefits.

• Lateral Breathing: This technique involves expanding the rib cage to the sides while consciously maintaining an inward pull of the deep abdominal muscles during both inhalation and exhalation. This method helps to stabilize the spine while allowing for full lung capacity.
• Diaphragmatic Breathing: While not exclusively a Pilates technique, the engagement of the diaphragm for deep inhalation can be incorporated.
• Post-Lateral Breathing: This specific Pilates breathing pattern encourages the expansion of the entire rib cage, particularly towards the back and sides, while still maintaining some abdominal contraction during inhalation. The conscious coordination of breath with movement is integral to the Pilates method.

C-Curve: The C-Curve describes the shape the torso makes when in a flexed or rounded forward position. This curvature should be initiated and maintained by the deep abdominal muscles, and it is a common position in many Mat and Reformer exercises, contributing to spinal flexibility and core strength.

Center/Centering: Centering is a core principle in Pilates that involves physically and mentally focusing on the center of the body, often referred to as the "Powerhouse". This area, encompassing the muscles from the lower ribs to the pubic bone, is the source of power and stability in Pilates movements. The ability to move from one's center is emphasized in all Pilates exercises, whether standing, sitting, or lying down.

Control: Control is a fundamental aspect of Pilates, so much so that Joseph Pilates originally named his method "Contrology". It refers to the conscious and deliberate muscular control required to execute each movement with intention and precision. In Pilates, no part of the body should move without mindful direction.

Core Strength: Core strength in Pilates refers to the strength of the muscles in the trunk that help to stabilize the spine. While many associate this with the abdominal muscles, core strength in Pilates also encompasses the muscles of the back and the pelvic floor. This area is often synonymous with the "Powerhouse" and is essential for stability, balance, and efficient movement.

Corset:: Tighten your corset is a cue that refers to the girdle-like function of strong abdominal and back muscles. The muscles of the Powerhouse region protect and support the spine.

Extension: Extension in Pilates refers to a straightening movement that increases the angle between two bones or points. For extension, straightening the arm at the elbow is an example of extension. It is the opposite of flexion.

Flexion: Flexion describes a bending movement that decreases the angle between two bones or points. Bending the elbow or pulling the knee towards the chest are examples of flexion. It is the opposite of extension.

Flow: Flow is a principle in Pilates that emphasizes the smooth and continuous transitions between exercises. Each movement should seamlessly connect to the next, creating a fluid and graceful sequence that enhances strength and stamina.

Hyperextension: A joint or limb is considered hyperextended when it is extended beyond its normal or healthy range of motion. Pilates aims to promote healthy extension without leading to hyperextension.

Imprint/Imprinting: In Pilates, particularly when supine (lying on the back), imprinting involves a gentle engagement of the deep abdominal muscles to draw the navel towards the spine and slightly flatten the lumbar curve against the Mat. This technique can be a valuable initial tool for establishing core connection and pelvic stability. However, the goal in Pilates is to progressively develop the strength and awareness to maintain a neutral spine with deep core support, allowing for greater spinal articulation and preventing over-reliance on superficial abdominal gripping.

Inner Eye: The concept of the inner eye in Pilates refers to using mental focus and awareness to become more attuned to one's surroundings, body alignment, and posture during exercise.

Lateral: This term indicates a position or movement that is near or toward the side of the body.

Midline: The midline is an imaginary straight line that runs down the middle of the body, from the top of the head to the bottom of the feet. Awareness of the midline helps in maintaining symmetry and balance during exercises.

Navel to Spine: The action of tugging the belly button downwards (when lying on your back) or pulling it in (while standing or sitting) contracts the abdominals. Bringing the abdominals closer to the spine creates optimal support for the trunk when lifting or twisting.

Neutral Pelvis: Neutral pelvis is a reference point for the placement of the pelvis in many Pilates exercises. When lying on the back, the pelvis is considered neutral when it is level, such that the two hip bones in the front are level with the pubic bone, and the two hip bones are level with each other. Achieving a neutral pelvis helps to activate the Powerhouse.

Neutral Spine: Neutral spine refers to the position of the spine where its natural curves – the cervical curve in the neck, the thoracic curve in the mid-back, and the lumbar curve in the lower back – are maintained without being excessively arched or flattened. This position is considered the strongest and most efficient for the spine, allowing for optimal shock absorption and load distribution.

Opposition: Opposition in Pilates involves stretching or reaching in opposite directions simultaneously. This technique helps to engage deeper core muscles, create length in the body, and improve efficiency of movement. For example, in the "Double Leg Stretch," the arms reach overhead while the legs extend forward, creating opposition.

Pelvic Tuck: A pelvic tuck is a movement where the abdominal muscles contract, causing the hip bones to roll back out of a neutral position, resulting in a rounding of the low back. In a tucked pelvis, the pubic bone will be more forward than the hip bones.

Pilates Stance/Pilates V: This stance is similar to the first position in ballet, but not as wide. The heels are together, and the toes are slightly apart, forming a small "V" shape. The legs are straight but not locked, and there is a slight external rotation from the hips. This stance is often used as a neutral starting position for many Pilates exercises.

Plantar Flexion: Plantar flexion refers to the movement of the foot where the toes are pointed away from the shins. This is the opposite of dorsiflexion.

Posterior: This directional term indicates a position or movement that is near or toward the back of the body.

Powerhouse: The term "Powerhouse" is what Joseph Pilates used to describe the musculature of the center of the body. It includes the abdominals, pelvic floor muscles, the muscles surrounding the hip joint, and the back extensors. The Powerhouse is considered the source of power and control in Pilates movements.

Precision: Precision is a core principle of Pilates that emphasizes the importance of moving in each exercise with deliberate accuracy and attention to detail. The focus is on the correct placement of the body and the proper execution of each movement to achieve the desired results.

Prone: Prone refers to a body position where one is lying flat on their stomach, with the face down. Many Pilates extension exercises like Swan and Swimming are practiced in a prone position.

Protraction: Protraction in Pilates refers to the movement of the shoulder blades away from the spine and around the rib cage. This action widens the upper back and often results in a rounding of the shoulders forward. The serratus anterior and pectoralis minor muscles are primarily responsible for this movement, which is the opposite of the shoulder blades drawing together in Retraction.

Retraction: Retraction in Pilates is the active drawing of the shoulder blades towards the spine, engaging the upper back muscles to improve posture, enhance stability, and promote efficient and safe movement of the arms and shoulders. It’s the opposite of Protraction. A common cue is "Widen across your collarbones," which encourages Retraction without shrugging.

Scoop Abs/Scoop: This term describes the action of engaging the deep abdominal muscles by pulling the abdominals inward and upward, as if scooping them away from the waistband and drawing the belly button towards the spine. This action helps to stabilize the core.

Scapula: Scapula is the anatomical term for the shoulder blade. Proper positioning and movement of the scapulae are important in many Pilates exercises, particularly those involving the arms.

Spine Curls: Spine curls are exercises that involve lifting the pelvis and articulating the spine off the Mat one vertebra at a time. This movement emphasizes segmental control and spinal mobility.

Supine: Supine refers to a body position where one is lying on their back, with the face up. Many Pilates exercises are practiced in a supine position.

Table Top: Table top is a position where one is lying supine with the legs bent at a 90-degree angle at the hips and knees, so that the thighs are perpendicular to the ground and the shins are parallel to the ceiling. The feet should be in line with the knees. This is a starting position for many Mat and Reformer exercises.

The Hundred: The Hundred is a classic Pilates Mat exercise typically practiced at the beginning of a session to warm up the body and strengthen the abdominal muscles. It involves lying on the back with the head and legs lifted (modifications exist), and the arms pumping vigorously up and down while inhaling for five counts and exhaling for five counts, repeated ten times for a total of 100 arm pumps. This exercise also focuses on breath coordination and core control.

Roll Up: The Roll Up is a Pilates exercise that encourages segmental mobility and control of the spine. Starting from a supine position, the exercise involves slowly articulating the spine to roll up to a seated position, and then with the same control, rolling back down to the Mat vertebra by vertebra. This movement requires significant core strength and coordination.

Zipper/Zippering: Zippering refers to the action of drawing the abdominal muscles in and upward, similar to zipping up a tight-fitting vest. This imagery helps to engage the deep core muscles and stabilize the torso.

Button-up: To "button-up" in Pilates means to draw the ribs in and down, as if buttoning up a vest that is too small and trying to fit the ribs inward. This action helps to maintain proper alignment of the rib cage in relation to the pelvis.

III. Pilates Equipment Glossary

Reformer: The Pilates Reformer is one of the most iconic and versatile pieces of Pilates equipment. It consists of a bed-like frame with a flat, padded platform called a carriage that rolls back and forth on wheels. The carriage is attached to springs of varying resistance, which can be adjusted to make exercises more or less challenging. The Reformer also features a footbar at one end, shoulder blocks to keep the body from sliding off, and long straps with handles that can be used for pulling and leg work. Originally designed by Joseph Pilates using bed frames and springs to rehabilitate patients, the Reformer allows for a vast range of exercises to be practiced in various body positions, targeting all muscle groups and improving flexibility, strength, and coordination.

Cadillac/Trapeze Table: The Cadillac, also known as the Trapeze Table, is another original and highly versatile piece of Pilates equipment. It resembles a bed with a tall, four-post metal frame overhead. Suspended from this frame are various bars, straps, and springs, including a trapeze bar, arm and leg springs, and a push-through bar. The Cadillac allows for a wide array of exercises, ranging from assisted stretches to challenging acrobatic movements, and can be used in prone, supine, side-lying, kneeling, and standing positions. It is particularly useful for rehabilitation and for advanced practitioners looking to explore more complex movements.

Wunda Chair/Pilates Chair: The Wunda Chair, or simply the Pilates Chair, is a compact and often challenging piece of equipment also invented by Joseph Pilates. Originally designed as a convertible armchair for home use, it typically consists of a small, cushioned seat and a spring-loaded pedal that can be pressed down against resistance. Modern chairs may also include handles or a split pedal for increased versatility. The chair is used for a variety of exercises practiced in seated, standing, kneeling, prone, and supine positions, and is particularly effective for building strength in the upper and lower body, as well as improving balance and coordination.

Ladder Barrel: The Ladder Barrel is another original piece of Pilates apparatus. It consists of two main parts: a curved, padded barrel and a wooden ladder with rungs. These two components are connected by a sliding frame base. The Ladder Barrel is primarily used for stretching and flexibility exercises, particularly those that target the spine, as well as for strengthening the spine extensors and abdominal muscles. It helps to support the spine against gravity and can improve breath capacity and posture.

Spine Corrector/Small Barrel/Arc Barrel: These are smaller barrel variations designed to support the natural curves of the spine and assist in exercises that improve posture, flexibility, and core strength. They come in different shapes and sizes to accommodate various spinal curvatures and exercise needs.

Magic Circle/Pilates Ring: The Magic Circle, also known as the Pilates Ring, is a lightweight, flexible ring, typically made of rubber or metal with padded handles. It is used to add resistance or support to exercises practiced on the Mat or Reformer, targeting various muscle groups, particularly the inner and outer thighs, arms, and core.

Pilates Box: The Pilates Box is a padded, rectangular box used primarily on the Reformer to elevate the torso or pelvis, providing support or increasing the challenge of certain exercises. It can be used in various orientations to accommodate different movements.

Jumpboard: The Jumpboard is a padded attachment that can be added to the end of a Pilates Reformer. It allows practitioners to practice plyometric exercises in a supine position, adding a cardiovascular element to the Pilates routine while remaining low-impact.

Resistance Bands/Pilates Bands: Resistance bands, also known as Pilates bands, are elastic bands of varying lengths and resistance levels. They are used to add resistance to exercises, making them more challenging or providing assistance for certain movements.

Foam Roller: A foam roller is a cylindrical tube made of foam, used in Pilates for self-myofascial release (self-massage) and for exercises that improve balance and core stability.

Stability Ball/Overball: The stability ball, also known as a Swiss ball or fitness ball, is a large, inflatable ball used in Mat Pilates to challenge balance, engage core muscles, and add variety to exercises. Smaller, softer inflatable balls called Overballs or Pilates Balls are also used for support or resistance in various exercises.

Wall Bar/Wall Tower: The Pilates Wall Bar, also known as the Wall Tower, is a versatile apparatus consisting of a set of horizontal bars attached to a wall. It allows for a wide range of exercises to be practiced in standing, sitting, or lying down positions, providing support and challenge for various fitness levels and rehabilitation needs.

Ped-O-Pull: The Ped-O-Pull is a less common piece of Pilates equipment that consists of a spring-loaded T-shaped pole attached to a small base. It is used primarily in a standing position to challenge balance, stability, and core control against gravity.

Guillotine: The Guillotine is a traditional piece of Pilates equipment, resembling a tower-like frame over a Mat. It is used to increase stability, flexibility, and spinal and pelvic articulation through suspended exercises.

Toe Corrector/Foot Corrector: These are small, specialized apparatus designed to strengthen and improve the alignment of the feet and toes.

Hand Tensometer: The Hand Tensometer is another small apparatus used for strengthening the muscles of the hands and forearms.

IV. Glossary of Pilates Principles

Contrology: Contrology is the original name that Joseph Pilates gave to his method of exercise. He defined it as the complete coordination of body, mind, and spirit. The essence of Contrology lies in the conscious control of all muscular movements of the body, requiring a deep connection between the mind and the physical form. This principle emphasizes that it is the mind itself that builds the body and that through Pilates, individuals learn to be in command of their bodies. The term Contrology underscores the importance of precision, concentration, and deliberate action in every exercise.

Concentration: Concentration is a fundamental principle of Pilates that involves focusing the mind intently on the movements being practiced and the body's response to them. Joseph Pilates emphasized that one must concentrate on the correct movement each time they exercise to avoid improper execution and to maximize the vital benefits of the practice. This mental focus enhances the mind-body connection, leading to greater body awareness and more effective muscle engagement. By bringing full attention to each exercise, practitioners can achieve better results that extend beyond the physical realm.

Centering: Centering in Pilates refers to the act of physically and mentally bringing the focus to the center of the body, which is often referred to as the "Powerhouse". This area, encompassing the abdomen, lower back, hips, and buttocks, is the core of strength and stability in Pilates. All energy for Pilates exercises is said to arise from the Powerhouse and flow outward to the limbs. By focusing on engaging the core muscles, practitioners can achieve greater control, stability, and efficiency in their movements.

Flow: Flow in Pilates describes the principle of moving with grace and continuity, seamlessly transitioning from one exercise to the next. Each movement should be executed with ease rather than with disconnected motions. This continuous flow helps to build stamina, improve coordination, and ensure that the body works as an integrated whole. The emphasis on fluidity reflects the holistic nature of Pilates, where movements are interconnected and contribute to an overall sense of balance and well-being.

Precision: Precision in Pilates involves executing each movement with meticulous attention to detail and proper alignment. Every exercise has a specific purpose, placement, and technique that must be followed to achieve the intended benefits. The focus is on the quality of each movement rather than the quantity of repetitions. By practicing precision, individuals develop a greater awareness of their bodies and improve their overall control and coordination.

Breathing: Breathing is a vital foundational principle in Pilates. Joseph Pilates believed that proper breathing is the first act of life and the last, and that one's very life depends on it. Pilates emphasizes the importance of using a full and thorough inhalation and exhalation in coordination with the movements. Proper breathing helps to oxygenate the blood, improve circulation, engage the core muscles, and release tension. The specific breathing patterns in Pilates often involve inhaling through the nose and exhaling through pursed lips, focusing on expanding the rib cage laterally.

Alignment: Achieving and maintaining optimal alignment of the body, particularly the pelvis, ribcage, shoulder girdle, and head, is a crucial principle in Pilates. Proper alignment ensures that the body is working efficiently and reduces unnecessary strain on joints and muscles.

Balance: Balance in Pilates extends beyond simply not falling over; it involves the ability to maintain equilibrium and stability throughout the execution of exercises. Many Pilates movements challenge balance, requiring the engagement of core and stabilizing muscles to maintain control and proper form. Improving balance can lead to better posture, enhanced functional movement, and overall physical health.

Control: As mentioned earlier under Contrology, the principle of control is central to Pilates. Every movement in Pilates should be practiced with deliberate muscular control, ensuring that the mind is actively directing the body. This controlled approach not only makes the exercises more effective but also reduces the risk of injury by avoiding momentum.

V. Terminology in Classical and Contemporary Pilates

Classical Pilates: Classical Pilates adheres closely to the original exercises, typically the specific order in which they were intended to be practiced (for Mat and Reformer), and the principles established by Joseph Pilates. This approach emphasizes a structured sequence of exercises designed to move the body through a full range of motion, building from fundamental movements to more complex ones. Classical Pilates relies on the original equipment designed by Joseph Pilates, and teachers often undergo rigorous training to ensure the integrity of the original method is preserved. The terminology in Classical Pilates often reflects Joseph Pilates' original terms, including the use of "Contrology" to describe the practice.

Contemporary Pilates: Contemporary Pilates integrates elements of classical Pilates with advancements in exercise science, biomechanics, and rehabilitation principles. While still honoring the core principles of Pilates, contemporary Pilates is more flexible in its exercise sequences and may incorporate modifications to suit individual needs and fitness levels. It may also integrate newer equipment and exercises that were not part of Joseph Pilates' original repertoire, such as resistance bands, stability balls, and foam rollers. In terms of terminology, contemporary Pilates might use more descriptive or updated names for exercises. Contemporary Pilates teachers may also draw from a broader range of training and may incorporate insights from other fitness disciplines.

VI. Conclusion

Pilates Glossary Overview: This glossary provides a comprehensive overview of fundamental Pilates phrases and terms, encompassing basic movements, body positions, core concepts, and the language associated with various pieces of Pilates equipment. It also outlines the key principles that form the foundation of the Pilates method and highlights some of the differences in terminology between the classical and contemporary styles of Pilates.

Importance of Understanding Pilates Terminology: Understanding Pilates lingo is a valuable asset for anyone engaging with this exercise system. It empowers individuals to follow instructions more effectively, comprehend the underlying principles, and ultimately enhance their Pilates practice. As the field of exercise science continues to evolve, so too may the terminology used within Pilates. However, the core terms and principles established by Joseph Pilates remain foundational to this method of movement and continue to provide a pathway to improved physical health, strength, and overall well-being. Continued exploration and practice will further deepen one's understanding and appreciation of the rich vocabulary and the profound benefits of Pilates.

Generated by AI | Edited by Chanda Hinman