Pilates Advice and Strategies

Not all Pilates classes or workouts require equipment or machines. Some portion or all of a Pilates class may be done on the floor on a yoga mat. This is called mat Pilates. It uses bodyweight instead of resistance from the machine. Mat Pilates can also include smaller pieces of equipment, such as a Pilates ring, springboard, or sitting box.

Many exercises in Pilates aim to increase core strength or the muscular strength of the torso. In Pilates, the core is sometimes called the deep core or powerhouse. Your Pilates instructor may remind you to engage your core throughout the class.

Extension and flexion are opposites, but they’re terms you may need to learn to get the most out of a Pilates workout. When you flex, you bring your arm or leg towards yourself. This decreases the angle between two bones. Think of flexing your arm or foot. When you extend, you open up a joint. Think of extending your arms towards the sky.

In a Pilates class, you may hear the instruction to “tuck” which simply means to tuck your pelvis. Learning how to position your pelvis is a key part of any Pilates class. When you tuck your pelvis, you protect your lower back by engaging your deep core muscles.

Grip socks are usually required for most Pilates reformer or megaformer classes. They aren’t needed for mat Pilates classes. These socks are used for safety reasons and prevent you from slipping while using the Pilates machine.

Postural alignment helps encourage proper posture when standing or sitting. During a Pilates class, you may work on your posture by ensuring your spine, head, and limbs are properly aligned.