Less is more in Pilates

Pilates is a controlled, mindful practice, therefore we want to move deliberately and with precision in every movement. It is not a practice of maximum repetitions or no pain no gain. The number of repetitions you or your teacher might decide is a guideline only, each movement needs to be done well, with precision, control and concentration. If precision, control and concentration cannot be maintained then reduce the number of repetitions.

Because Pilates is a practice of switching on and using stabilising muscles over larger muscle groups, keeping this engagement of your stabilising muscles is key. You could look at many of the foundational exercises in Pilates and think, that's easy, however if practiced with complete stability of pelvis spine and rib cage, it will not be easy.

The foundational exercises will challenge you whether you are a beginner or more advanced. If you are more advanced in your practice it's beneficial to come back to the foundations again and again to make sure you haven't started to come into compensatory patterns of movement that compromise your stability when in more advanced exercises. Learning and re-visiting the foundations is vital for a healthy, solid practice.

It's one thing to build strength by checking out, grimacing and pushing through multiple repetitions, however this strength building will be full of compensatory patterns of movement, usually compensating core strength. It's another thing to slow down, engage your mind and focus on what you are doing and stopping when you begin to lose form. This way you will always be moving from a stable base and building strength from that base. This is the foundation of Pilates practice.

When you move with focus on how you move and what muscles you are engaging you don't need to do many repetitions to get the benefit of the work. When beginning, or trying something new, that might mean only two or three repetitions of an exercise before your technique starts to falter. It is a mindful practice because you will begin to notice for yourself when your form is breaking down. When you notice this, it's time to take a break. Either re-set and then do some more, or finish that particular exercise for the day. This is the way you build strength with beneficial movement patterns. You will notice the difference for practicing this way.