With Martin McFadden

One-to-one at Take Shape or classes at Queens Park Pavillion, Caterham (www.mgmpt.com )

"In 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you will have a whole new body" 

Joseph Pilates (1880-1967)

There are 8 principles of Pilates which are outlined below. When put together they form the foundations for Pilates as an exercise form:

Pilates Principle 1 - Concentration
"Always keep your mind wholly concentrated on the purpose of the exercises as you perform them". Joseph Pilates (1880-1967)
Pilates is a mental and physical conditioning programme aiming to train both the 
body and mind. The exercises require focus and concentration - every movement is carefully controlled, and the mind needs to stay alert so that mind and body can work together. When first trying an unfamiliar movement, it may feel strange and awkward. Many individuals often perform only the movements they enjoy, speeding up the difficult parts of the movements to 'get them over with'. It is important to slow down as it is only through concentrating hard on performing correct technique, that movements can be properly controlled.

Pilates Principle 2 - Breathing
"Breathing is the first act of life. Our very life depends on it. Millions have never learned to master the art of correct breathing". Joseph Pilates (1880-1967)
Appropriate breathing is vital to the correct performance of the exercises. Breath holding or shallow breathing in the chest causes tension and restricts the supply of oxygen to the muscles, reducing their performance. It is important to breath as frequently as you would naturally - if a movement is too slow for a single breath, take another. Never hold the breath.

Pilates Principle 3 - Centring
"Pilates develops the body uniformly, corrects wrong postures, restores physical vitality invigorates the mind and elevates the spirit". Joseph Pilates (1880-1967)
The centre, or central core, is essential to the correct performance of the exercises. Pilates places its focus of power and control at the bodies centre of gravity - roughly two inches below the navel; with all movements controlled by the contraction of the abdominal muscles. A strong core is the key to the body working as a unit and will help to strengthen all other muscles.

Pilates Principle 4 - Control
"Good posture can be successfully acquired only when the entire mechanism of the body is under perfect control". Joseph Pilates (1880-1967)
Muscle control is essential in order to maintain correct posture and alignment when working the muscles. The exercises in Pilates strengthen the muscles by working against gravity using slow and controlled movements. All Pilates movements are slow and controlled and performed at a constant speed throughout without any jerky movements.

Pilates Principle 5 - Precision
"The benefits of Pilates depend solely on your performing the exercises exactly according to the instructions". Joseph Pilates (1880-1967)
All Pilates movements are exact, and involve precise actions and precise breathing. Precise execution of the exercises is one of the keys to the effectiveness of Pilates technique. Breathing lengthening and maintaining a neutral spine, although difficult to coordinate at first, eventually become second nature.

Pilates Principle 6 - Flowing movements
"Designed to give you suppleness, grace and skill that will be unmistakably reflected in the way you walk, the way you play and in the way you work". Joseph Pilates (1880-1967)
Pilates movements should be as smooth as possible, with each sequence being repeated slowing in a continuous, flowing movement in time with the breathing - nothing is forced or strained. There are no pauses between repetitions until the desired number have been completed. Each movement is a long continuous cycle which requires greater skill to control.

Pilates Principle 7 - Isolation
"Each muscle may cooperatively and loyally aid in the uniform development of all our muscles". Joseph Pilates (1880-1967)
It is necessary to develop an awareness of the different parts of the body to effectively perform the various exercises, so that the individual exercises can be practiced in a precise and controlled way. This enables the correct set of muscles to be worked whilst maintaining correct posture, breathing and alignment, and that any muscles not involved, stay relaxed. 

Try to be aware of any imbalance in muscle strength or flexibility when performing the movements and work towards the weaker ones so that muscle balance is eventually restored.

Pilates Principle 8 - Routine
"Make up your mind that you will perform your Pilates movements 10 minutes (each day) without fail". Joseph Pilates (1880-1967)
By developing routines and regularly practicing, improvements in technique can gradually be made and skills and abilities enhanced.