Pilates for beginners

For a new Pilates student, there is a lot to learn in the first 20 sessions. Setting up strong foundations is incredibly important to help advance along the Pilates journey.

There are six key principles that make up the foundations of the Pilates method. Their application is what makes Pilates such a unique and effective modality. It is vitally important that these are taught well for all new students:

  • concentration
  • control
  • centering
  • breathing
  • precision
  • flow.

Pilates is based on mindfulness. Bringing full attention and commitment to the exercises will allow maximum value to be obtained from each movement.


Every Pilates exercise is performed with complete muscular control over the entire body. The movements are all conscious and deliberate.


During Pilates workouts, awareness is brought to the centre of the body (between the lower ribs and pubic bone), also called the powerhouse area. By centering, the energy for each exercise will be derived from the ideal location.


Joseph Pilates emphasised the use of a very full breath. He thought of the lungs as a bellows – that strongly pump air fully in and out of the body. Most Pilates exercises coordinate with the breath, and using it correctly is an integral part of all Pilates exercises.


Using a constantly sustained awareness through each movement, there is an appropriate placement, relative alignment and trajectory for each part of the body. Executing the movements with deliberate precision is more important than completing more repetitions.


The Pilates workout progresses in a flowing manner. Fluidity, grace, and ease are the goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way.

By understanding and implementing these principles, new Pilates students can more effectively progress from the beginner to the advanced levels.

If you’d like any more information about how Pilates might be able to assist your health and wellbeing, please visit the Pilates page on our website.

You are also welcome to contact any our expert team at Melbourne Osteopathy Sports Injury Centre on: